So beginning this exercise by ensuring you're in a place where you can stop.
And turning your attention to your posture.
Taking on a posture that supports a feeling of dignity.
Perhaps straightening the back.
Opening the chest.
And allowing the eyes to close if that's okay for you.
And if not,
Allowing the gaze to rest gently in front of you.
And then becoming aware of the experience that you're having right now.
So asking yourself,
What is my experience right now?
And you can start with the thoughts.
Noticing what thoughts are present.
Perhaps naming what you find.
And noticing what emotions or moods might be present.
And noticing if they're pleasant or unpleasant.
Or maybe even neutral.
Accepting whatever you find.
There's no need to change.
Just exploring what's present right now.
And then bringing the attention to the sensations in the body.
Perhaps scanning from head to toe for any tension.
Comfort,
Discomfort.
And again,
Whatever is there,
It's okay.
See if you can explore allowing whatever is there to just be.
And then we bring our focus to the breath.
Really gathering ourselves up,
Gathering the focus.
So that we're aware of each in and out breath.
Noticing the gentle stretching of the belly as the in breath flows through the body.
And then the relaxing of the belly as the breath flows out.
And each time the mind is distracted,
Wanders off,
Bringing it back to the breath.
And then allowing the awareness to expand so that a more spacious awareness can exist.
So expanding the awareness to include the body.
The sensations of the body and the sensations of breathing.
This breathing body.
And if you become aware of anything particularly pulling at your attention,
Whether pleasant or unpleasant,
Just allowing it to be.
Perhaps experimenting with words like,
It's okay that this is here right now.
You may accept that this is the way it is right now.
And then closing the exercise,
Bringing this more expansive,
Open awareness into the rest of your day.
