Hi everyone.
Today our practice is called Just One Breath and we will be here for about four minutes.
So let's take a moment to check in with how we are sitting in our chairs today.
So noticing your feet as they are placed on the floor,
Making sure that your heels and your toes,
Every part of your feet are grounded on the earth,
Bringing awareness to your spine and sitting up as tall as you can and creating some space between your back and the back of the chair.
So we're resisting the urge to lean into the back of the chair.
So sitting up as tall as you can,
Imagining a string is attached to the top of your head as you sit up even taller and then taking the choice to close your eyes or to rest your eyes on a point in front of you.
So it's a soft gaze,
Your eyes resting on a point in front of you or as I said eyes closed.
Taking a moment to check in,
Noticing your mood,
Noticing any emotions,
Any physical sensations in your body,
Any thoughts and thoughts will come and go as we do this practice as they do all day.
And the mindfulness practice is when you notice the thought,
When you notice your mind wandering and the options for your mind to anchor you into the present moment are your feet on the floor and your breath always with you.
So let's take a moment to take a breath in through our nose and then all breath out through our mouth.
So we're letting go with a soft sigh.
It can be an audible sigh where you can hear yourself sighing or it can just be a quiet exhale through your mouth.
Let's do one more letting go breath together,
Taking a breath in through your nose and then exhaling all breath out and now taking a moment to rest your hands on your belly and bringing awareness to our breath moving in and out through our nose.
Noticing when you breathe in through your nose your belly rises and out through your nose your belly falls.
Just breathing like that in and out through your nose for a few rounds of breath and again noticing where is your mind right now.
Has it jumped somewhere else?
So even as we're sitting here we're building our attention muscle as we breathe.
The ability to focus our attention on one thing and right now what we're focusing on is just one breath and then just the next breath and the next breath.
Bringing all of your awareness to this present moment.
Welcoming all emotions,
Whatever mood you're in,
Whatever is part of this moment.
Let's take one more breath in together and then exhaling all breath out gently opening your eyes if they were closed and wishing you well for the rest of your day or the rest of your evening.
Thank you for joining me.
