So let's start with a short mindfulness practice to help bring us into the here and now,
Into our body and into this moment.
We call it a grounding meditation which should take approximately five minutes.
So what I'd like you to do is find a comfortable posture with both feet on the floor.
Allowing the eyes to close gently if that feels right for you or simply lowering your gaze.
Listening to the sound of my voice and knowing that I'm still with you within any moments of silence.
Just taking a couple of deep breaths in through the nose and out through the mouth.
Now bringing attention into the areas of contact that your feet are having with the floor.
Just feeling into your feet,
Noticing the solid ground beneath your feet.
Perhaps if you are wearing shoes or socks,
Just noticing the way that these garments hug your feet.
Now moving your attention to the thighs and butt,
Noticing where they have contact with your chair.
And just allowing the ground and chair to hold and support your body without you needing to do anything more.
Now moving your attention to your back,
Noticing where your back makes contact with the chair.
Can you feel the difference between where there is contact and where there is none?
And now moving your attention to your hands,
Feeling into your hands,
Maybe noticing where they are placed.
Just gently noticing what they are touching.
Maybe it's the chair,
Your thighs,
Or maybe they're touching one another.
Now opening your awareness,
Feeling your entire body sitting here in this moment,
In this chair.
And now for the last moment or so,
Bringing the attention to your breath.
If you like,
You can take the next couple of breaths a little bit deeper,
Asking yourself where you feel it most and where the sensations are most pleasant.
Is it at the nostrils as air flows in?
Is it the back of the throat?
Is it in the rise and fall of your chest?
Or perhaps it's your belly?
Using that place as the anchor for your attention and returning to that place over and over if you notice your mind wandering.
Now letting the breath just breathe itself.
There's no need to make it any other way than it wants to be.
Just enjoying these last few deep breaths.
And when you're ready,
Slowly opening your eyes.
