Settle into a position that feels supportive,
Either sitting or lying down,
Allowing your body to be held by the surface beneath you.
Bring your attention to the feeling of contact,
Where your body meets the chair or the floor.
Let your breath flow in its own natural rhythm,
Without trying to change it or slow it down.
Notice its pace and depth,
Paying attention to how it feels in your body.
Really try to tune in and feel your full inhale and your full exhale,
Allowing yourself to fully arrive in this moment.
Now I'll invite you to gently open your eyes and bring awareness to your surroundings,
As if you're encountering them for the very first time.
What do you notice visually?
Not naming or labelling things quickly,
But allowing yourself to see them with fresh eyes.
What colours,
Shapes and textures do you see?
Where does the light hit and where do shadows fall?
I'll invite you now to gently close your eyes again,
So that you can tune in to your other senses.
What sounds can you hear?
Near sounds as well as more distant ones.
Again,
Instead of naming or labelling them,
Try to just listen to the raw texture of sound.
Notice the tone and volume,
Whether the sounds are constant or intermittent,
Regular or uneven.
Is there any aroma in the air?
And if so,
What is it like?
Is the air still or can you sense movement?
Is it warm,
Cool or neutral?
Take a moment now to allow yourself to be fully present in your surroundings,
With your mind open and receptive.
Now I'll ask you to turn your attention gently inwards,
To your body,
As it is right now.
Let go,
If you can,
Of any residual feelings from yesterday.
Any expectations or presumptions of how you might be feeling?
And just notice what's present now,
In this moment.
What sensations can you feel?
Perhaps ease and relaxation,
Or maybe areas of discomfort.
If sensations are familiar,
Try to meet them in a new way,
Noticing what they feel like.
Are they warm or cool?
Subtle or more intense?
Persistent or changing?
Spend a moment here,
Allowing yourself to fully experience the sensation of being in your body.
And now I'll invite you to turn further inwards,
Towards your thoughts and emotions.
Ann,
Bring to mind a challenging or difficult thought.
One that's familiar to you,
That you've had many times.
It could be a recurring stressor,
A self-judgment,
A high expectation,
Or perhaps an unhelpful belief about yourself.
See if you can hold it with beginner's mind,
As if encountering it for the very first time.
Try to let go of any judgment or criticism,
Or attempts to resolve it.
Can you approach it with curiosity and openness?
With compassion?
Do any other thoughts or emotions come up as you hold it in your mind?
Are there beliefs,
Assumptions,
Or patterns?
Do any questions arise?
Beginner's mind does not mean forgetting what you know.
But it asks you to make space for something other than automatic certainty.
To allow any unconscious thoughts and assumptions to rise to the surface.
It's an invitation to pause before drawing conclusions.
So now,
For a few moments,
Let's rest in that openness.
Paying attention to our minds.
And now,
Bring your awareness back to your breath.
To your body breathing.
Feel your chest and belly expanding.
Your shoulders rising slightly on your in-breath.
And feel your body relaxing down again on your out-breath.
Notice the weight of your body.
The support of the chair beneath you.
Your feet on the floor.
And your hands resting in your lap or by your sides.
Begin to invite in some gentle movement.
Perhaps your fingers and toes.
Wrists and ankles.
Take a couple more mindful breaths here.
And when you're ready,
You can open your eyes.
