Welcome to this transitional pause,
Fairly promptly positioning the body in a way that is both alert and relaxed,
Asking your body to support this mental activity.
In part one,
Let's see what comes with us into this moment right now.
Opening your awareness to be interested and curious about the impact of the day thus far on the body-mind system.
How have the activities,
Conversations and tasks of the preceding moments left their mark on the mind-body system?
In this first part,
We're gathering data.
There's no need to change or modify.
Rather,
We're interested and curious to really see what's hanging around.
What do we bring with us from that last meeting,
That last activity?
How did it leave its mark on the mind,
The body,
Our emotions?
Really opening and going big around these experiences.
Just gathering data.
No need to analyze now.
No need to fix now.
Just see,
Hmm,
Okay,
Yes,
That was difficult.
Or,
Wow,
That was great.
Allowing the experience to be just as it was,
But maintaining an interest and curiosity in the impact it has on the mind and the body.
Moving now to part two.
Here setting the intention to let go of some of those past experiences as best you can.
And really coming into the here and now,
Grounding through the body,
Through the breath.
You choose what works for you.
The intention is to be fully here and now.
Feet on floor,
Bottom on chair,
Breath moving in and out.
This is what's happening now.
Breathing in,
I'm here.
Breathing out,
It's now.
Here if the mind wanders,
Wants to get busy going to the future or back to the past,
There's a firmness and a discipline.
I see your mind,
Not now.
This is not the task for now.
Now,
I'm sensing the body,
I'm experiencing the breath,
And if needs be,
Using a shoulder roll.
To really help you anchor to the body here and now.
Focusing on the present,
Noticing when the mind wanders,
Committing to being here,
Now,
Grounded.
And having acknowledged what we bring with us,
Given it space and openness,
Having grounded as best we can in the here and now.
Setting your intentions for the next activity.
Really being clear about your priorities.
How you'll spend your time and energy.
What's important.
Thinking about the next task or the next conversation.
What's really important.
What's your personal bottom line as you go into this next activity.
Allowing the mind to generate some options and being curious.
What's important.
Is that what's really important?
Is there anything else?
And if you're not sure,
It may be helpful to set an intention for a mindset.
Curiosity.
Courage.
Compassion.
Which of these three will serve you best in your next conversation,
In your next interaction,
In your next task?
And finishing with three breaths.
Using these breaths to transition mindfully into your next activity.
Confident that you've done your best to tune your brain to those things that really matter to you.
