Welcome to this mindful pause.
Take a moment to notice your body.
No need to change anything.
Just gently shift your attention from thinking about your body to actually feeling it.
Feel your feet on the ground and feel the weight of your body held by the earth beneath you.
Now bring your awareness to the breath.
Where do you feel the breath the most?
Perhaps as the air enters the nostrils,
The gentle rise and fall of your chest or the expansion of the belly.
There is no need to change anything.
Just simply observe.
And now notice one area of your body that feels at ease.
Let your attention rest there just for a few moments.
If your thoughts pull you away,
Gently bring them back to the breath,
To your feet,
To this moment in your body.
Now take three slow breaths.
Inhale gently through the nose and exhale slowly through the mouth.
Again,
Inhale and exhale.
One more time,
Inhale together and exhale.
Notice how your body feels now even if it's just slightly more settled.
And take that awareness with you into whatever comes next.
When you are ready,
Simply move into whatever's next with a little more presence.
Thank you for being here.
