Now let's start our practice.
The first step is to stop thinking and doing anything right now,
Wherever you are.
Whatever you are doing.
Just making a pause and finding a comfortable standing or sitting position.
Now feeling the feet on the floor.
Can we move our attention there and really feel them?
Perhaps feeling the contact with the surface or touch of the clothes.
Perhaps bringing curiosity and beginner's mind.
The second step is letting go of all our doings like planning,
Thinking,
Worrying,
Striving and expecting something.
For now.
Shifting from doing into just being.
Just focusing on our physical body.
Gently moving our attention to sensations in the body.
What does it feel like to sense our own body?
Perhaps the sensations of the touch of the surface where we sit or stand.
Or the touch of the clothes.
There is no right or wrong sensation.
If there are no sensations,
It's totally normal.
Can we just be really curious about our sensations now?
And if it is okay,
Gently closing the eyes to increase sensitivity.
If not,
Just gazing in front of you.
Now moving to the next step,
Observing and starting to observe our sensations of the breath now.
Where do you feel the breath in the body today?
Perhaps in the stomach.
And if it's okay,
Putting our hands there and feeling the movement of it.
It is like a balloon inflating when we are breathing in and deflating when we are breathing out.
Breathing in and breathing out.
Or we feel our breath in the chest.
Breathing in and breathing out.
Perhaps we feel a sensation under the nose,
The way the cool air is touching the nostrils when we inhale.
And the touch of the warm air when we exhale.
Breathing in and breathing out.
And if you notice that your thoughts are taking you somewhere to the past or future,
Gently without judging,
Bringing attention back to the breath.
Feeling how it is moving in the body.
There is no need to control it somehow,
Relax it or change it.
We are just observing how our body is naturally breathing in and breathing out.
And we are without judging and with a kind and soft attitude,
Just breathing in and breathing out.
Breathing in and breathing out.
Breathing in and breathing out.
Gently coming back.
Now after this breathing practice is done,
What is happening now?
Asking ourselves what sensations do I feel now in the body?
Perhaps it's a pleasant tingling,
Warmness,
Lightness,
Relaxation or something else.
What do I feel now emotionally?
Perhaps satisfaction,
Curiosity or confusion,
Frustration.
There are no right or wrong feelings.
What thoughts do I notice in my head?
Perhaps it's planning,
Dreaming or memories from the past or analyzing.
Remembering that there are no right or wrong answers.
When you feel ready,
If your eyes are closed,
Slowly opening them and looking around.
Now bringing our attention back to the room or the place where we are.
And grounding ourselves,
Making a deep breath in.
And breathe out.
Congratulations!
You did a great job.
And through this practice we have just reached a new point of view in our real work and life context.
Whenever you are ready,
Let's come back to the worksheet and fill it in with the answers and insights.
