Hi and welcome to this midday mindfulness break.
My name is Paula Nebutano and I'll be your guide today.
Come into a comfortable position and when you're ready,
Begin with a nice big inhale through the nostrils.
And release with a long slow exhale,
Allowing the eyes to gently close or to maintain a soft gaze.
Take another full deep inhale and on the exhale perhaps begin to feel your body settling into the surface beneath you.
Now,
Simply allow your breath to find its own natural rhythm.
No need to do anything as the body knows how to breathe all on its own.
Allow yourself to rest in this rhythm of the breath as it flows in and out.
It can be helpful to place your hand on your chest or your belly to really help you feel your breath entering and leaving the body.
Notice the rise and fall of the chest and belly as you breathe in and breathe out.
Feeling the body expand with each inhale and releasing and settling with each exhale.
Take a moment now to begin scanning through your body and noticing what's here for you.
Notice what type of thoughts and emotions are here for you in this moment and what body sensations are here for you right now.
Be curious about your internal weather pattern in this moment.
Whatever that may be,
Whether it's stormy,
Calm,
Sunny or something else.
Simply notice what's going on with an attitude of kindness.
When you're ready,
Take a nice full deep breath in through your nose and exhale through the mouth.
As you feel ready,
Allow your eyes to open if they were closed.
Get reacquainted with your surroundings and prepare to reengage with the day.
Perhaps setting an intention to bring awareness to all that you do and to every interaction.
Again,
Embracing it all with kindness and curiosity.
Thank you so much for joining me in this practice today.
Namaste.
