Hi.
Find a comfortable seat on the floor.
Take your hands to your knees or fold it in your lap.
And keep your eyes open for now.
Without changing it,
Notice your breathing.
Begin to notice the sensations in your body and how you're feeling today.
Take a few big inhales and slow exhales.
And close your eyes.
Relax your shoulders and your neck.
Relax your jaw,
Your lips,
And your tongue.
Relax your cheeks and your eyes.
Relax your eyebrows,
Your forehead,
And your scalp.
Notice the weight of your body against the ground.
Notice the weight of your body against the ground.
And the weight of your hands in your lap.
Notice the temperature of the air on your skin.
Notice the taste in your mouth.
Notice the smell in your nostrils.
Without attaching to them,
Notice the sounds going on around you.
Notice your sense of vision behind closed eyelids.
Take your hands and place them over your heart.
Feel the movement of your chest with every inhale and every exhale.
Feel the movement of your chest with every inhale and every exhale.
Bring to mind something you're supremely grateful for.
It could be today's sunshine,
The way your dog greets you when you come in the door,
Or your children's smiling faces.
Notice where you're feeling these sensations in your body and what your mind feels like.
Use this same feeling of gratefulness and use it to silently thank yourself for making time for mindfulness today.
Take a big inhale and a slow exhale and gently open your eyes.
Take a deep breath in and out.
Take a deep breath out and exhale.
And gently open your eyes.
Before moving gently into the rest of your day,
Take a couple of moments to notice how you're feeling right now.
I'm grateful we're on this journey together.
Thank you.
