A Moment Of Mindfulness And Gratitude

Finding a comfortable position,

Allowing your body to feel relaxed but also alert.

Maintaining your spine on a straight line.

And inviting a sense of calmness to envelop you.

When you're ready,

Taking a deep breath down into your belly.

And exhale through your mouth on a loud sigh.

Repeating this again,

Taking a deep breath down into your belly.

And as you breathe out,

Allowing your shoulders to relax,

Checking in with your jaw,

Soften your face.

And inviting a sense of stillness.

Noticing the connection of your body with the ground.

Noticing the pull of gravity.

Allowing your body to feel safe.

And shifting your awareness to the sounds.

Sounds close by and sounds farther away.

Bringing your awareness to your sense of taste and smell.

Aware of any scent or fragrance or any lingering taste in your mouth without looking for anything in particular,

But allowing your experience to unfold as it is.

And now shifting your attention to your inner landscape,

Recognizing any thoughts,

Emotions or feelings.

And holding space in your awareness for all of it.

Inviting a sense of gratitude for all that you are for this very moment,

For your breath.

And when you're ready,

Shifting your awareness back to the contact of your body with the surface,

Noticing sounds,

Perhaps noticing how your body and how you feel in contrast to when you started the meditation.

Inviting some gentle stretches of your wrists and fingers.

And taking this sense of calm with you for the rest of your day.