I want to guide you through a simple mindfulness practice,
And this is designed to help you interrupt overthinking and reconnect with your body and senses,
Because when we bring our attention back to the present moment,
The grip of anxious thoughts naturally loosens.
Find a comfortable seated position.
Let your spine be tall but not rigid,
Allowing your body to feel both supported and at ease.
If it's comfortable,
Close your eyes.
If closing your eyes doesn't feel right for you today,
Simply soften your gaze,
Let your focus rest gently on a single point in front of you.
Take a moment to check in.
Notice where your body is making contact with the surface beneath you.
Feel the weight of your body being held,
Being supported.
There's nothing you need to do right now except be here.
Now gently bring your hands together and begin rubbing your fingertips against each other so lightly that you can feel the ridges of your fingerprints.
Notice every detail of sensation,
The texture,
The temperature,
The way your skin moves.
And now press your palms together.
Feel the warmth and slight pressure between them.
Let your awareness settle here in the feelings of your hands pressing together.
Release your hands.
Now bring one hand to rest gently on your belly.
Allow the other to either rest in your lap or on top of your other hand.
Take a slow,
Deep breath in through your nose,
Feeling your belly expand like a balloon.
Exhale slowly through your mouth,
Letting your belly soften.
Try that again.
Take a deep breath in,
Gently filling your belly.
Exhale slowly,
Releasing tension.
Let's take a few more breaths like this in your own time,
With each inhalation bringing in fresh energy and clarity.
With each exhalation,
Releasing tension,
Letting go of what no longer serves you.
Now rest your hands in your lap or at your sides,
And we'll gently turn our attention to our senses.
Start by tuning into the sounds around you.
First,
Listen for the farthest sound you can hear.
Maybe it's the faint hum of traffic,
The movement of someone else,
Or the distant sound of a bird or the wind.
Simply listen.
Now shift your attention closer.
What's the nearest sound you can hear?
Maybe it's your own breathing,
The subtle creak of your chair,
Or a soft background noise,
Like your computer.
So we don't have to focus on trying to name or analyze the sounds,
Just allow them to come and go.
Now bring your focus to your sense of temperature.
Feel the air against your skin.
Notice the contrast.
Perhaps your face feels cooler,
While your hands feel warmer.
And if you'd like,
You can take a moment to gently run your fingertips along your clothing or your arms,
Bringing awareness to the sensation of fabric or skin beneath your touch.
And now once again,
Just relaxing,
Gently shift your awareness inward,
And begin to simply notice your thoughts.
Imagine them like clouds drifting across the sky.
Some thoughts may be light and wispy,
Others might feel heavier,
But all of them are simply passing by.
You don't need to chase them or push them away,
Just observe them and let them drift by.
If a thought pulls your attention away,
That's okay.
Gently guide your focus back to your breath,
Your body,
Or your senses.
And let's close this practice with a simple affirmation.
Silently repeat to yourself,
I am not my thoughts.
I am the observer of my thoughts.
I can return to the present moment whenever I choose.
Take one more deep breath in,
And a long,
Slow exhale out.
And when you feel ready,
Gently blink your eyes open.
Notice how you feel.
Where's your mind now?
How does your body feel?
And even if your thoughts didn't fully quiet down,
That's okay.
The goal is not to stop your thoughts.
The goal is to just create a little space between them,
To step out of the anxious loop and back into the present moment.
