Settle into a comfortable position, allowing your body to feel supported. We’re going to spend a few minutes together doing a simple mindfulness practice. You can follow this practice or you can step out anytime.
Now, let’s begin. Closing your eyes or keeping them slightly open, whichever way feels more comfortable.

Feeling the connection between your body and the ground. You may notice how your body is supported.
Imagine roots gently growing from your feet, anchoring you deep into the earth. This connection can help you feel grounded and present. You may return to this feeling of being grounded anytime during the practice.

Now taking a deep breath in, and slowly letting it out. You don’t need to change your breath, just observe it.

Bringing your attention to the sensation of your breath.
You may feel the rise and fall of your belly or observe your breath at the tip of your nose.
If your attention drifts, you may gently and persistently bring your focus back to your breath. It’s okay if distractions arise—whether they’re thoughts, sounds, or physical sensations.

When a thought arises, you may picture it as a leaf drifting down from a tree, landing in a river, and gently floating away.
Bringing your attention back to your breath. You may feel the natural rhythm of your breathing.

Paying attention to the pauses between breaths – small moments of stillness.
Every breath is a new beginning.
Keeping your focus on the present moment, breath by breath.

If you find your mind wandering again, you may gently and thoroughly guide it back to your breath. [3 sec pause] Remembering, it’s natural for thoughts to come and go. You don’t need to follow them or push them away. Just noticing them and returning to your breath. There’s no right way to do this—you are doing just fine.

Continuing to focus on your breath. You may feel the rise and fall of your belly with each breath. Or you may notice the temperature of the air as you breathe in and out.

If your attention drifts again, you may gently bring it back to your breath. Whether it’s a thought, a feeling, or something in your environment, just acknowledging it and returning. Each time you do this, you’re strengthening your ability to stay present.

As you continue to breathe, you might begin to notice how you feel.
If a sense of relaxation arises, stay with it and gently observe your experience. And if not, that’s perfectly okay too—just notice whatever is present and allow it to be.

When you’re ready, wiggle your fingers and toes.
Take a deep breath in, and as you exhale, gently open your eyes, if you had them closed. Take a moment to notice how you feel.
You can return to your breath anytime during the day — it’s always here as a simple way to pause and refocus.