Welcome to this short mindfulness practice.
You can close your eyes or keep them slightly open—whatever fits you.
And remember, if you ever want to stop, just open your eyes and take a look around.

Let’s start by feeling the ground beneath you.
Noticing how your body is supported—your feet pressing into the floor, your legs resting, your body held by gravity.
You may feel the weight of your body.

Now bringing your attention to your face.
Noticing your jaw—clenching it gently [3 sec pause] and now releasing.
Pressing your lips together [3 sec pause] and letting go.
Scrunching your nose, cheeks, and forehead like you smelled something weird.
Holding that tension [3 sec pause] and letting it melt away.
You may feel the softness return.
Notice the difference between tension and softness — how it feels when your face relaxes.
If your mind wanders—that’s totally OK.
Just gently and firmly guiding your attention back to your face.
Now moving your focus to your shoulders and arms.
Tensing them up like you’re holding two heavy backpacks [3 sec pause] and now dropping them.
Letting your arms hang loose, like spaghetti noodles.
Bringing your attention to your feet.
Pressing them into the floor like you’re making footprints in wet sand [3 sec pause] then releasing.
Wiggling your toes. Noticing each one.
You may feel the ground holding you—steady and solid.
Taking one more deep breath.
And when you’re ready, gently opening your eyes if you had them closed, and noticing your surroundings. You may appreciate this moment you gave to yourself.