Hi there,
You've shown up.
The hard part has already been done.
Don't worry if you've never done anything like this before.
This is a very simple technique and I'm going to talk you through every step of the way.
All you need to do is get comfortable and give your mind some space to unwind.
So take this moment.
Get comfortable.
It doesn't matter if you are sitting,
Lying or standing.
Just do whatever feels best for you.
Let's begin with your eyes open.
Not staring too intently.
Just become aware of the space around you.
What can you see?
What can you smell?
Maintaining that soft focus with your eyes,
Let's begin with a couple of big,
Deep breaths.
Breathing in through the nose and out through the mouth.
As you breathe in,
Feel the lungs expand as they fill with air.
And as you breathe out,
Just notice how the muscles soften as the body exhales.
One more time.
In through the nose.
And as you breathe out this time,
Just gently close the eyes and allow the breath to return to its natural rhythm.
Now just take this moment.
Feel your body pressing down into the seat or into the floor beneath you.
What sensations can you feel?
What noises can you hear?
Just allow those sounds and sensations to come and go.
Your mind has probably wandered and that is perfectly normal.
Be curious about your thoughts.
Now bring the attention back to the body.
Just noticing how the body feels right now.
And just to help with this,
Beginning at the top of the head,
Scan down through the body all the way to the tips of your toes.
Notice what's comfortable or perhaps uncomfortable.
As you scan down,
Notice the movement and breath throughout your body.
Breathing creates a rising and falling sensation.
It might be in your tummy or chest.
And if you can't feel it,
Gently place your hand on your stomach.
Breathing in through the nose.
And out through the mouth.
Just notice this movement.
Now don't worry if your mind has wandered off again.
Just like eyes see and ears hear,
The minds job is to think.
Now for a few moments,
Let go of the focus on the breath.
Allow your mind to wander.
Allow it to think freely.
Just be curious.
And just to help with this,
Scan down through the body all the way to the tips of your toes.
And just to help with this,
Scan down through the mouth.
And out through the mouth.
And out through the mouth.
And out through the mouth.
And out through the mouth.
And out through the mouth.
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When you're ready,
Open your eyes.
Take a stretch if that feels right for you.
How are you feeling now?
Don't worry if there are still lots of thoughts rushing about.
The mind changes from day to day.
Now,
Before you jump up to get on the stage,
Or get on with your day or evening,
Just take a second to thank yourself for showing up and having taken a mindful moment.
