Taking a few moments now to pause in the busyness of life,
To center yourself,
To collect your attention and to practice mindfulness.
Sitting in a chair or standing,
Sitting on a cushion or laying down,
All of these postures are fine.
Perhaps closing your eyes to bring your attention inward for these few moments.
Taking a full deep breath now into the lungs,
Noticing them expand.
And as you exhale,
Just slowly,
Gently letting go of any tightness or tension as best you can.
So breathing in,
Feeling the lungs expand into the face and neck and shoulders.
And as you exhale,
Letting go,
Letting go,
Dropping down into the body.
And now allowing the breath to just naturally breathe in its own rhythm.
I'm just sort of scanning the body,
Noticing what's there right now.
Aware of the body breathing and opening also to any thoughts,
Any sensations in the body that draw your attention.
Any emotion or feelings that might be there.
Just breathing with them all.
Aware of how sensation,
Tingling,
Vibration,
Warmth or coolness exists in the body.
Just sort of moving through in this moment.
Notice in the head,
In the chest,
In the belly,
In the torso area where you may notice the breath more vividly.
What is alive in this torso area today,
Right now?
And scanning down the arms,
Just allowing them to rest on your lap,
Being held by the ground or resting on your legs,
Wherever they are.
Moving into them now,
Just being fully awake and aware of the hands and the arms.
And moving now into the buttocks and the legs,
Whether being held by a cushion or chair or standing,
Whatever the posture.
Just collecting your attention now to investigate more fully the sensations in the legs.
Down to the feet,
Perhaps resting to the earth.
Notice the contact with the ground,
These feet that carry you throughout your life.
Just giving them a pause,
Tuning into them,
Being fully alive with them.
And in this next breath,
Breathing into the body,
Wholly and fully as best you can.
As though you can feel the life-giving energy of oxygen filling each cell from the top of your head down to your toes.
Breathing in as you breathe and letting go gently with kindness and precious attention as you wisely take these five minutes to pause,
To collect your attention,
To connect with yourself.
So that you frame yourself into it.
Shall we repeat?
Thanks for watching!
