Hey there. Welcome to this short mindfulness moment.
You can close your eyes or keep them slightly open—whatever feels better for you.
If at any point you feel like stepping out of the practice, just open your eyes and notice where you are.

Take one easy breath in… and out… letting yourself arrive here before we begin.
Let’s begin by sitting in a way that feels steady and relaxed.
Feet flat on the floor, hands resting somewhere comfy.
Feeling the ground beneath you, like it’s holding you up.
Let that support help you feel grounded, like roots gently anchoring you.

Now, you may bring your attention to your feet. Not by imagining them, but by physically feeling them.
You may notice the contact with your shoes or the floor.
Maybe there’s a soft pressure, a little warmth, or even a coolness sneaking in around your toes.
Or maybe… nothing much at all. That’s okay too. Just notice.

Let’s move up to your knees.
You may feel the bend, the fabric, or the sense of presence.
If your attention drifts—maybe to a random thought popping in or an itch on your arm—that’s totally normal.
That’s a moment of mindfulness. You may just gently guide your focus back to how your knees feel right now.

Now sliding your attention to your hands.
You may feel their weight, their stillness.
Maybe there’s a slight tingling, or a cool breeze brushing over them.
Zooming in on your thumbs
Now zooming in on the tips of your fingers.

Let’s check in with your shoulders.
Are they holding tension like a backpack you forgot to take off?
If yes, you can let them drop a little, like setting that backpack down.
Feeling the space open up.

Let’s take a moment to notice your back.
You may feel the clothes touching your back.
Maybe there’s a stretch, a curve, or a little ache.
Whatever it is, just let it be.

Now gently bringing your attention to your belly.
You may feel it rise and fall with each breath, like a balloon slowly inflating and deflating.
Noticing how your breath moves your body without you even trying.

Now drifting to your face.
Feeling your cheeks [3 sec pause], your jaw [3 sec pause], now feeling your ears.
No need to search hard—just noticing what’s there, or what’s not.

Distractions might still pop up—sounds, itches, thoughts, even boredom.
That’s okay. Just noticing them, and gently and firmly returning to noticing your ears.

Taking one more deep breath in… and out.
And when you’re ready, gently opening your eyes if you had them closed. Noticing how your body feels right now.