As we start to do this mindfulness exercise,
You might find that your imagination,
Your thoughts,
Will want to intrude with stories about the past or the future.
That's okay,
That's just what minds do to try to protect you,
Giving you stories to keep you alert.
For now,
Allow those thoughts to come and go without engagement or judgment.
Let them float by as if you were the sky and the thoughts were clouds drifting across.
If you find yourself caught up in a story or a worry,
When you notice that that has happened,
Bring yourself back to this moment,
Maybe by bringing your attention back to your breath.
Return to this moment of nurturing your body and mind with self-compassion.
And now,
Allow everything that has happened before now to fall away and let go of everything that will happen after.
Bring yourself to this moment.
Settle into a relaxed posture.
You can be seated upright or relaxed down onto the top of your desk,
Head resting comfortably on your arms.
If you're comfortable with closing your eyes,
Close your eyes.
Begin to notice your breath.
Allow your breath to be soft,
Relaxed,
Slow,
And comfortable.
Maybe start your inhale by expanding your belly,
And then allow the breath to rise up into your lower rib cage and then your upper rib cage.
Reverse direction on the exhale.
Chest falls first,
Belly button towards your spine last.
Notice all the places where your body is supported,
And allow yourself to melt heavily into those spots.
Notice the feeling of the pressure at any contact point.
Start to bring your awareness to the places where we typically carry stress by softening the muscles in your forehead.
Eyes sink deeply into their sockets.
Allow your face to go relaxed and expressionless.
Let your jaw go slack.
Maybe a little space between your back teeth.
Tongue loose in your mouth.
Melt your shoulders down away from your ears,
Softening your upper back,
And let go of all holding in your belly.
Relax your lower back and soften your hips.
The muscles in your thighs relax,
And your calves as well.
Soften your ankles,
Your toes,
And the bottoms of your feet.
Upper arms go slack.
Forearms soften.
Relax your wrists,
Your fingers,
And even the palms of your hands go soft.
Continue to breathe,
Rest.
If you notice that your mind has run off with a story or a worry about the past or the future,
Bring it back to this moment gently and without judgment.
Focusing the breath as it rises and falls,
The breath is always available as an anchor to this moment.
Continue to breathe at your own pace,
Nice,
Long,
Slow,
Relaxing breaths.
