5min Mindfulness Practice For Arriving In The Present Moment

This is a short practice I offer at the beginning of all somatic therapy sessions with my clients. In this audio together we will use the practice of mindfulness to gently arrive in the present moment. You can use this audio at the start of your day or for any moment where you might be feeling overwhelmed, anxious, lost in overthinking and need a moment of pause to come back to yourself. You don't need any experience of meditation or mindfulness for this practice, is it accessible for any level.

Transcript

Hi there,

This is Helena from Therapy with Helena.

Today I'll be guiding you through a practice for helping you center more into presence.

You can use this practice when you're feeling overwhelmed,

When there's anxiety in the body,

Or you just need a moment to re-center in your day.

Okay,

Let's get started.

So just taking a moment to settle in to wherever you are,

Whatever you're seated on.

Just taking a moment to arrive more fully in the space that you're in.

You might experiment just dropping like 10% more of your weight down to what you're seated on.

Just opening your awareness to the temperature of the air,

Any sounds close or far away,

Any smells,

The quality of light behind the eyes.

And then taking a moment to settle more fully into your inner space with a curious eye,

Just checking in with what it feels like to be you in this moment.

Maybe you notice physical sensations,

Heavy,

Light,

Deep,

Open.

Maybe you notice emotions passing through,

Sad,

Excited,

Feeling empty,

Confused.

Maybe you notice any thoughts.

And without judging your experience or trying to make it better,

Wishing it were any different,

Just allowing your experience to be there as it is.

Letting it know that it's welcome here,

That it has this space with you to be here as it is.

And then taking a moment to arrive more fully in the breath,

Noticing that you're breathing.

Just for a few moments,

Just following the breath as the inhale flows into the exhale,

And the exhale flows into the inhale.

And just breathing in whatever way feels supportive for you right now.

We'll use awareness on the breath to help anchor you into presence.

The breath is what helps connect the outer world with the inner world.

Just breathing in this conscious way for a few more moments.

And whenever you feel ready,

There's no rush.

You can start to invite any little movements,

Any stretches that feel good.

And ever so gently,

Just letting the light back in as you blink the eyes open.

Just coming back into your day,

Into whatever moment you're in.

And just taking this practice with you.

I hope you have a lovely rest of your day,

Sending lots of love and warmth your way.