Welcome to this guided mindful tea break.
This is a five-minute guided relaxation while you have a cup of tea from the moment you boil the kettle to the first couple of sips.
There's a lot of waiting around while you make a cup of tea while the kettle is boiling and the tea is brewing so it's the perfect time to take a few minutes to check in and be fully present.
It's a bit of a cliche that mums never finish a cup of tea or coffee while it's hot so let's at least enjoy the process of making it and that first sip to its full potential.
So if you're ready let's get started.
We'll begin by filling up your kettle and putting it on to boil.
Now choose your tea,
You could choose a herbal tea if that's your preference or a proper British brew.
It really doesn't matter as long as it's a tea that you know you'll enjoy or if you're a coffee drinker you can have that too.
Now as the water boils close your eyes,
Take a deep breath in,
Inhaling the aroma of the tea you've chosen.
Exhale slowly out and release any tension you're holding in your jaw.
Inhale in again and then as you exhale this time notice your shoulders and relax them down and take another slow inhale in and as you exhale this time unclench your bum.
Take a final inhale in and slow exhale out and notice how much more relaxed you are compared to when you took your first breath in a couple of moments ago.
Now gently open your eyes again.
Slowing things down a bit gently pour the boiling water over your tea in your favorite cup or mug and as you do this watch the steam rising,
The color of the water changing.
Watch the water swirl around in your cup.
Notice the water getting darker as the tea brews for longer.
Take a moment to appreciate the simple beauty of this process.
Take a slow inhale in.
Notice how the smell of the tea has changed.
Now it's brewing in the water.
Exhale slowly out through your mouth and take another slow inhale in and a slow exhale out.
You can repeat that breathing pattern as you wait for your tea to brew fully.
Slow inhale in and a slow exhale out.
When your tea is brewed enough pour it out through a strainer or squeeze out the tea bag.
Add milk if you need it.
Now find a quiet comfortable spot to sit.
Hold your cup in both hands.
Close your eyes for a moment.
Taking another slow inhale in through your nose and a slow exhale out through your mouth.
Now check in again with your jaw,
Your shoulders and your bum.
Have they tensed up again?
Relax them down.
Now take your first slow mindful sip of tea.
Paying attention to the taste and warmth.
Notice the sensation as it fills your mouth and how it feels as it goes down your throat.
Be fully present in this first delicate,
Delicious,
Luxurious moment of tasting.
Now open your eyes and engage all of your senses.
Observe the colour of the tea,
The way the light reflects on the surface.
Feel the warmth of the cup in your hands.
Now take another sip.
Notice any subtle flavours or aromas you may have missed earlier.
And now thank yourself for taking this moment of self care and mindfulness.
And if you like,
Set an intention to carry this sense of calm and presence into the rest of your day.
And finally enjoy the rest of your cup of tea however you want to.
