Hi,
And welcome to five minutes of mindfulness.
If you're at work and you're choosing to do this for just a five minute break,
I invite you to either get into a private space or to ask your co-workers to just give you five minutes of uninterrupted time.
Possibly using some headphones to block out any exterior noise or disturbances.
Bring yourself to a comfortable position.
Settle your body.
You can choose to do this in a cross-legged seat,
Feet flat on the floor,
Back fully supported by your chair,
Or in an upright,
Easy seat.
You can close your eyes or keep them slightly open with a soft focus,
Looking downwards a few feet in front of you.
Allow your spine to lift and your shoulders to soften.
Today,
I'd like to practice three mindful breaths.
You can begin by taking a slow,
Gentle inhale,
Resting your attention on the sensation of the air passing over your nostrils,
Filling your chest and your abdomen.
Practice as the inhale ends and shifts back through a slow,
Gentle exhale.
Notice the sensation in the body as the air passes back out.
Rest for a moment and begin again.
Long,
Slow inhale,
Directing your attention to the sensation of the air as you breathe in in long,
Slow exhale,
Noticing sensations.
Once again,
Resting at the end of the exhale and continuing through one more breath in and out.
You can continue to do this for a few more breaths.
You can leave it at just three.
This is something that you can integrate possibly before your next meal,
In between tasks,
After a long client call.
I invite you just to take note and notice what type of impact it has when you stop and take three mindful breaths.
So,
Start now to bring your attention back into your body,
Wiggling your fingers and toes.
If your eyes were closed,
Fluttering them open slowly,
Bringing a gentle movement to your neck.
I hope you continue to have a mindful day.
Take care of yourself.
