Welcome.
You can do this short practice at any point during your working day,
To help ground yourself in the present moment and find some space from the busyness of the day.
And taking a moment for a little self-compassion,
By thanking yourself for investing this time today.
This is your time,
So letting go of what has happened before this practice,
Or perhaps any thoughts about what might come after.
And starting off now by adopting a comfortable seated position,
And closing your eyes if that feels comfortable to,
And guiding your attention to the sensations of the soles of your feet against the floor beneath you.
Really noticing the connection between the soles of your feet and the floor,
Perhaps the sensations of your feet against your socks or your shoes.
Those points of connection,
Touch,
Pressure,
Between the soles of the feet and the ground beneath.
If your mind begins to wander away,
Thinking about the past or the future,
That's completely normal.
Simply guide your focus back to the weight of your feet and the contact with the floor beneath you.
And bringing your attention to the sensations of your body against the chair,
Noticing the weight of your body as you rest in contact with the chair.
Observing the connection of your sitting bones and the seat of the chair,
Those points of touch,
Contact,
And pressure.
You might even notice the temperature where there is connection.
Just seeing what you can observe for the next few moments.
And when your mind wanders away,
Just noticing this and gently guiding your attention back to the sensations of where your body is in contact with the chair.
And as we slowly bring this practice to a close,
Feeling again the weight of your body on the chair,
The contact points of your feet on the floor,
Perhaps noticing the sounds around you,
And knowing you can use this practice to anchor yourself in the present moment and find the space to respond rather than react throughout the rest of your day.
And when you're ready,
Softly opening your eyes.
