On Sundays, I offer a mindfulness practice. Today, it is very simple, try it! There's an audio below if you like to listen.
Sit somewhere that you can feel comfortable and relaxed. Settle into a posture that's dignified--your spine is straight and tall, your head feels balanced. If you're on the floor, make sure that your knees feel supported (either with pillows propped under them or with a cushion under your bottom so your knees are lower than your hips). If you are on a chair, let your feet be flat on the floor and sit upright.
Notice what your body can feel. Take a moment to anchor in what your experience of your body is right now.
Let yourself get still, starting with feeling your feet and letting them get very still, then slowing moving up through your body until everything is as still and calm as it can be.
As the stillness spreads over you, start to feel the breath moving you. Feel it in your belly.
Breathing in, feel your inbreath.
Breathing out, feel your outbreath.
Breathing in, follow your whole inbreath.
Breathing out, follow your whole outbreath.
Inwardly, just notice your breath moving in your belly, gently staying aware of it. If and when your mind wanders, gently return to the breath as soon as you notice. No problem.
As you sit, stay present with your body, here and now, breathing. Notice how it feels to breathe. Let yourself enjoy it. Maybe you will feel your body soften and relax a bit.
After a few minutes, 5 or 10 or 15, check in with your body again. Take a few breaths while you feel your sensations. Begin to bring movement into your fingers and toes. Let your eyes open when you feel ready. Check in with yourself, noticing how you feel. Appreciate that you've given yourself this time!
I'm a person on a messy journey--healing, learning, discovering and rediscovering. Sharing, writing, talking, and teaching help me to understand myself and the world more clearly. I hope it can help make your journey a easier, too.