Mindful Seeing For Being Present

Relax your body into a comfortable seated posture.

Allow your skeleton to hold you and soften your muscles.

As you breathe in,

Allow your belly to expand,

Breath rising into your lower ribcage and then your upper ribcage.

In reverse direction on the out-breath,

Chest falls first,

Belly button towards your spine last.

Continue to breathe nice,

Long,

Slow,

Relaxing breaths with your exhale as long or longer as your inhale.

Bring your attention to an object.

It could be something in this room or out the window.

Maybe it's something that you haven't noticed before.

Once you find your object,

Just tune into looking at it.

What does it feel like to be able to see?

What are the qualities of the object?

Notice its color or colors.

Notice shading and shadows.

Notice the texture.

Does it look hard or soft?

Notice if it is something you would like to touch.

Notice shapes and if it's made up of more than one.

Continue to breathe nice,

Long,

Slow,

Relaxed breaths as you study your object and notice what it feels like to be able to see.