Five Minute Warm Welcome

Bring yourself into an upright posture with an open chest.

Notice the sensations of sitting or standing.

The floor beneath your feet,

What your hands are resting on,

What you can feel underneath you as you are sitting.

Naming your head,

Three things you can see around you,

Bringing you into the present moment.

Then,

If possible,

Close your eyes.

Notice what sounds you can hear.

What's the loudest and the quietest sound you can hear?

Then ask yourself,

What is my experience right now?

What are my thoughts,

My feelings?

What body sensations do I notice?

Acknowledge and register how you feel,

Even if it is unwanted or uncomfortable.

Now,

Gently bring your full attention to breathing.

Notice each in-breath and each out-breath as they follow one after another.

Find a steady rhythm of breathing that you find soothing.

Maybe allowing a slow count of five for each breath in and five for each breath out.

Notice the sensations of breathing in your chest,

Your tummy,

Your back,

Your whole body.

Then,

Slightly lengthen the out-breath by saying to yourself,

Softly and slowly,

I am slowing my body down.

Count five as you breathe in.

I am slowing my mind down.

Think of someone you know,

Or imagine someone who has a calm,

Kind voice and a warm,

Welcoming expression.

Imagine they are greeting you with a warm smile,

As if they are really pleased to see you.

Continue to slowly breathe with that image.

Continue to count,

If that's helpful,

To anchor you.

Notice how that feels in your body and your emotions.

Finally,

Expand your awareness around your breathing so that it includes a sense of your body as a whole,

Your posture and facial expression.

How are you feeling now?

Slowly reconnect with where you are.

Sensations,

Sounds.

Then open your eyes,

Bringing any positive feelings with you onto the rest of your day.