Welcome to this mindfulness practice.
Take the time now to seat your body comfortably and feel into the length of your spine and the breadth of your chest.
Allow your eyelids to gently close and allow the breath to be settled,
Breathing naturally comfortably at your own pace.
In this particular mindfulness practice let's begin by taking our attention to the awareness before the closed eyes.
Just take in that space which incorporates your eyes,
Eyebrows and some of the forehead and just hold your attention here in this space breathing gently and just noticing what you notice.
Often in the busyness of daily life we find increasingly that time to pause and to reset is so deeply beneficial.
So allow your attention to be present in the here and now just taking in any observations,
Any awarenesses that present.
Let's now take the attention to the ears and we'll start to detect any sounds which are audible to us.
Whether they are sounds in the immediate vicinity or whether they are sounds external to the space that you're in.
Just take a few moments now to notice any sounds which are audible to you,
Keeping in mind that it's not important that we identify any sound.
We don't need to know who or what is making the sound.
We're just simply opening our awareness to the surrounding soundscape.
And then gradually take your attention now to the breath itself as if you are observing each and every breath that comes into the body and which moves out from the body.
And ask your mind to be present in this observance of the breath.
As we all know the mind of course is often distracted.
It likes to wander.
So it may be that there are times where we will need to guide the attention to the breath and continue to observe the steady flow of breath in,
The steady flow of breath out.
Know that with each and every breath you draw in vital oxygen and energy into the body.
And that this in itself has a very revitalizing quality.
And as we ask the mind to be present,
Focusing on the flow of breath,
We are cultivating present moment awareness.
Capacity to be in the here and the now,
Free from distraction,
Free from thought and mental activity.
Take a few moments now to open the attention to the whole of your being.
Let's note what you note and use this simple technique to pause and reset at any point throughout the day where you feel it necessary.
For now,
As we look forward to the remainder of the day before us,
Let's come to take a deeper breath or two into the body.
Let's gradually come to blink the eyes open and perhaps shrug the shoulders or wriggle the fingers and toes and look forward to the day before you.
