Take a moment to find a comfortable seated position,
Resting your feet comfortably on the floor.
Wiggle your toes,
Pull the weight of your feet as they ground down into the earth.
And notice your breath,
Feeling your lungs fill with air,
Noticing the rise of your chest with the inhale.
And the slight sinking into the chair with the exhale.
And as you tune into the breath,
Draw some awareness into the body.
Feel your spine lifted and tall.
Try to extend the inhale,
Feeling your lungs completely.
And then on your exhale,
Pay close attention and try to make the exhale as long as the inhale.
So that you're filling your lungs with air fully,
And then letting that air slowly exit the body,
Sinking you down into your chair,
Noticing the weight of the body on the exhale.
As you come in more contact with the seat of the chair,
With the floor.
And I want you to take that energy,
That focus of the breath and breathe all the way down to the tips of your toes.
Allowing yourself this moment to connect with the earth,
To connect with the senses,
With the weight of your feet on the floor.
Notice whether you feel softness or hardness under your feet.
Maybe the weight lies more in the outsides of your feet or the insides of your feet or the heels or the toes.
And just taking some time to maintain that nice,
Smooth,
Deep breathing and connect with this moment in time.
And if your thoughts start to wonder,
That's okay.
Just think of your thoughts like the words on a marquee,
Letting them float away into non-existence with the breath.
And while you're in this moment,
Give yourself time to remind you of what is important right now in this moment.
Taking this time to connect to the earth,
Connect with the body.
Give yourself permission to have nothing else to do right now but to feel the breath all the way down into the tips of the toes,
To feel the weight of the body sinking into the earth,
To feel the support of the chair of the earth.
And just continue to breathe into this moment,
Being mindful,
Clearing your head,
Expanding your patience,
Clearing the white board of your mind of all the thoughts,
All the to-do's.
Just allow yourself to breathe and be present.
On your next exhale,
If you've closed your eyes,
Start to slowly blink them open,
Allowing yourself to see the colors and the lines of the space once again,
Feeling the body,
Noticing the difference,
And reminding yourself that this calm,
This clear-headedness can go with you as you move on with the rest of your day.
