This is a mindfulness practice just to help you relax.
Mindfulness is just paying attention to the present moment,
And that could be how things are feeling in your body right now,
Or your thoughts,
Or just noticing your breath.
So don't worry if you find it tricky to tune in to any of the sensations.
If it's the first time that you're doing it.
So if you just take yourself somewhere where you can relax,
Preferably where you can see some nice trees and a bit of green and also where you can sit down and take a load off.
So if you just start by getting yourself comfortable and sitting in an upright but comfortable position and just let your hands go wherever they fall.
Could be just on your lap or on a bench or you might want to hold one hand over the other.
Whatever feels comfortable for you right now.
And just start by just noticing your breath.
Just notice it coming in.
I'm going out.
And coming in and going out.
And just notice where.
The air goes.
Maybe you feel it in your throat.
Maybe in your nostrils if you're breathing through your nose.
Maybe in your chest.
Not trying to change it at all,
You're just trying to notice you're breathing.
That's it.
And if your mind wanders,
That's completely normal.
Just gently bring it back.
With kindness.
So just breathing in and out.
And just notice where you can feel that movement in your body.
Could be your shoulders.
Could be your tummy,
Your chest.
And just stay with that breathing for the moment.
And you might notice that your breath has lengthened and it's slowed down a little bit.
With every out breath,
Just let your body.
Feel that support of the seat or the bench.
Just feeling heavy,
Supported by gravity.
So just notice now how your body feels on the bench.
Or the chair.
Where do you feel that the most?
Can you feel it on your back?
New parts in.
Likes.
And your feet on the floor.
Again,
Just tuning into that sense of gravity.
It's always there,
Supporting you.
We'll always have this.
Just feeling heavy.
Relaxed and just let any tension to just seep away through these points of contact.
Your feet,
Your legs,
Your back,
Your bottom.
Just to let everything melt away any stress.
And now look around you.
What can you see?
You just look at a tree.
And look at the back.
And the patterns it makes.
And its connection with the ground.
The grass.
Imagining all those roots under the tree.
And then just look up the tree,
Look at the branches.
And the leaves and how they move slightly in the wind.
And just rest your attention.
All around the tree or on a specific thing.
And just let everything relax.
And just notice your breath again.
And now expand your attention to look at maybe other trees.
And the sky.
I'm just part of this big world.
Just breathe it in and let everything relax again.
Just being you right now here,
Just breathing and just noticing the world around you.
Right now,
Happy,
Relaxed.
And you can take this feeling with you wherever you go for the rest of your day.
You might want to just tune into,
If you put your hands,
Say,
On your thighs now.
And just feel that warmth coming through your hands.
Onto the thighs.
You might want to rub them a little bit.
That's a very soothing motion for you.
This is sending messages to the brain that you're being looked after.
And supported.
Through those sensations on the skin.
Just feeling that kindness and warmth from your own hands,
Coming into your own body.
You can do this at any time just by.
.
.
Touching any part of you that feels like it needs some support.
I like to put a hand over my chest.
That's very cool.
Warm and kindly gesture that you can do for yourself at any point if you're struggling.
So as we're coming to the end of the practice,
Once you turn this off and you have a little walk,
Just tune into the sound of the world around you.
And remember to take that feeling with you wherever you go.
Thank you.
