Wherever you are,
Either standing or sitting,
You can close your eyes or just gaze gently on the floor in front of you.
Now tune into your mind and just notice what thoughts have you just been thinking or are you thinking now.
See if to yourself you can describe or label the kinds of thoughts you're having.
For example,
If there's any self-criticism,
You'd say to yourself,
Self-critical thoughts are present.
Now notice if there are any emotions present.
If there's anxiety,
You might say to yourself,
Anxiety is present.
Or if there's sadness,
You might say,
Sadness is present.
Just notice what emotions,
If any,
Are present for you now.
Now shift your awareness to your body to notice any physical sensations and also describe these sensations to yourself,
Labeling the physical sensations that you're aware of.
And now to ground yourself in the present moment,
Shift your awareness to your breath.
And as you breathe in,
Say to yourself,
Breathing in.
And as you breathe out,
Say to yourself,
Breathing out.
Or if you'd like,
You can count to five.
Inhaling one,
Exhaling one.
Inhaling two,
Exhaling two.
And so on until you reach five and then start over.
Now expand your awareness to take in a sense of your whole body.
Maybe noticing your posture,
Your facial expression.
And just notice if there's any physical discomfort present.
And if there is,
Can you breathe right into and out of it.
And you might say to yourself as you breathe out,
It's okay that this is present.
Whatever is here is here and it's okay to feel it.
Now expand your awareness to take in the space around you.
Perhaps opening your eyes and looking around the room you're in or the space that you're in.
And then see if you can take this expanded and spacious awareness into the rest of your day.
