The following is a brief mindfulness of breath practice.
So just noticing where the mind is right now.
Maybe you come from lots of movement or action.
Maybe you're coming from a space of more sleepiness or dullness.
But checking in with what is my mind like right now.
Noticing the arrival here.
Noticing how your mind is slowly shifting into a new space,
A new mindset.
Allowing the mind to settle.
So letting go of past or future and being here right now.
Knowing yourself just a moment to do absolutely nothing.
Just observe.
Now bringing your attention gently down to your feet.
Noticing the sensations in your feet.
Maybe you're noticing tingling or just noticing the pressure of your feet on the surface they're touching.
Or maybe noticing the clothing or the shoes in contact with your feet.
Maybe you don't notice anything at all.
That's just fine too.
Just registering what's there.
Now bringing your attention up to your seat,
Noticing the sensations of your body where you're sitting.
Noticing the weight of your body and the chair or surface.
Maybe sensing where your thighs come in contact with the surface.
Now when you're ready,
Shifting your attention upwards,
Checking in with the back and noticing that you have a straight back.
Not too rigid.
A posture that is saying I'm making this intention to pay attention right now.
And so now allowing your attention to shift to the breath.
Noticing the sensations of the breath as they enter the torso.
Maybe it's more noticeable where the breath comes in the nose.
Just finding wherever it's most noticeable for you.
And if the breath isn't a good place to focus right now,
Feel free to focus on your hands or your feet.
Finding a point to focus on.
And so you might notice more cooler sensations in the nose as the air comes in and warmer as it leaves.
Or you might notice more of the chest going up and down or the torso expanding and contracting like waves.
And so as best you can,
Following the breath.
Maybe starting from the beginning of the inhale.
Following it up to the top.
Noticing how it turns around on the exhale.
And then maybe noticing that little space before the next inhale.
And if the mind has wandered somewhere else,
Just gently,
Kindly bringing it back to the breath.
There's no need to try to stop the thoughts or push them away.
We're just observing.
Just opening to,
Oh yeah,
There I'm thinking.
And then allowing the attention to just come back to the breath.
Letting go of the thoughts.
And then the mind wanders,
Just coming right back to the breath.
Now on your next exhale,
Expanding your awareness out to the whole body.
Noticing the shape of your body.
Sensing it.
Maybe sensing the air on your skin.
Noticing or sensing the space that you take up in the room.
And little by little,
Coming back into the room that you're in.
And if your eyes are closed,
At your own pace,
Slowly opening your eyes.
Seeing that you can come back to the breath anytime you need a moment of clarity and presence.
