Mindfulness Script:
Get into a position that is relaxed and alert. This might mean that you are not slouching as much as you normally would be.
Find a comfortable way to sit with both feet on the floor.
No need to tense your back or shoulders. Rest your hands in your lap.
When you’re in your mindful posture, you can either gently close your eyes or if you want to keep your eyes open, just look down at the floor in front of you.
Notice the contact of your feet on the floor. Notice if the weight is more on the left or the right foot... Feel the contact of your sit bones on the chair, notice if the weight is more forward or back, to the left or the right...
Feel the contact of your back against the chair...
Now see if you can expand your attention to your whole body.
Now that we’re all in our mindful postures, we’re going to see if we can stay in our mindful postures for about one minute. Use the time to just notice sensations in your body.
OK, open your eyes now.
Get into a position that is relaxed and alert. This might mean that you are not slouching as much as you normally would be.
Find a comfortable way to sit with both feet on the floor.
No need to tense your back or shoulders. Rest your hands in your lap.
When you’re in your mindful posture, you can either gently close your eyes or if you want to keep your eyes open, just look down at the floor in front of you.
Notice the contact of your feet on the floor. Notice if the weight is more on the left or the right foot... Feel the contact of your sit bones on the chair, notice if the weight is more forward or back, to the left or the right...
Feel the contact of your back against the chair...
Now see if you can expand your attention to your whole body.
Now that we’re all in our mindful postures, we’re going to see if we can stay in our mindful postures for about one minute. Use the time to just notice sensations in your body.
OK, open your eyes now.
Body Breathing:
Find your Mindful Posture. One that is relaxed and alert.
We are going to do some deep breathing. Follow my instructions, but and a pace that is right for you.
Gently close your eyes or, if you prefer, look down at a spot on the floor in front of you.
Inhale deeply and slowly through your nose, almost completely filling your lungs with air... Then exhale fully. Breathing in your own time, another deep breath in and out.
Notice the sensations of fullness and release as you breathe in and out...
Focus your attention on your chest and belly, noticing the rise and fall of each breath. Notice how far into your belly each in breath goes, where does it stop?
Notice how high into your chest each breath goes, how wide.
With each exhalation, feeling yourself getting a little heavier and relaxing a little more. When you’re ready, slowly wiggle your toes and your fingers.
When you feel complete, let your eyes open
Find your Mindful Posture. One that is relaxed and alert.
We are going to do some deep breathing. Follow my instructions, but and a pace that is right for you.
Gently close your eyes or, if you prefer, look down at a spot on the floor in front of you.
Inhale deeply and slowly through your nose, almost completely filling your lungs with air... Then exhale fully. Breathing in your own time, another deep breath in and out.
Notice the sensations of fullness and release as you breathe in and out...
Focus your attention on your chest and belly, noticing the rise and fall of each breath. Notice how far into your belly each in breath goes, where does it stop?
Notice how high into your chest each breath goes, how wide.
With each exhalation, feeling yourself getting a little heavier and relaxing a little more. When you’re ready, slowly wiggle your toes and your fingers.
When you feel complete, let your eyes open
Mindful Listening:
Today we’re going to practice listening to the sounds in the environment around us.
Adopt a position that is alert and relaxed.
Gently close your eyes or if you like, look down at the floor in front of you. Inhale deeply and slowly through your nose, completely filling your lungs with air, breathe deeply until you reach the end of your breath.
Slowly exhaling until almost all the
air expelled from your lungs. Let your breathing return to normal when you’re ready.
Start to focus on the sounds in the room. Really tune into the sounds around you. (pause)
Now notice any sounds outside the room. (pause)
Notice which sounds you and pleasant and those that are unpleasant, perhaps a bit grating. (pause)
Try to move past your preference to anyone sound and just observe. (pause)
You might start to extend your awareness to other sounds inside or
outside the room. (pause)
You might choose to follow one sound for a moment then switch to another. (pause)
If your mind wanders, just re-focus it on listening. (pause)
Continue to be aware of what you can hear, and also feel become aware of your feet on the ground, and where contact is being made with the chair.
Allow your attention to be both on your body and on the sounds you can hear. Notice that you can be grounded in your own body and aware of your environment.
Bring this feeling of relaxed attention with you into your day. Any time you need to ground yourself, just notice your feet on the ground and take a few deep breaths.
As we finish, begin to wiggle your fingers and your toes. Open your eyes and look at something in front of you while you adjust to the room.
Take a moment to feel some gratitude for your experience.
Today we’re going to practice listening to the sounds in the environment around us.
Adopt a position that is alert and relaxed.
Gently close your eyes or if you like, look down at the floor in front of you. Inhale deeply and slowly through your nose, completely filling your lungs with air, breathe deeply until you reach the end of your breath.
Slowly exhaling until almost all the
air expelled from your lungs. Let your breathing return to normal when you’re ready.
Start to focus on the sounds in the room. Really tune into the sounds around you. (pause)
Now notice any sounds outside the room. (pause)
Notice which sounds you and pleasant and those that are unpleasant, perhaps a bit grating. (pause)
Try to move past your preference to anyone sound and just observe. (pause)
You might start to extend your awareness to other sounds inside or
outside the room. (pause)
You might choose to follow one sound for a moment then switch to another. (pause)
If your mind wanders, just re-focus it on listening. (pause)
Continue to be aware of what you can hear, and also feel become aware of your feet on the ground, and where contact is being made with the chair.
Allow your attention to be both on your body and on the sounds you can hear. Notice that you can be grounded in your own body and aware of your environment.
Bring this feeling of relaxed attention with you into your day. Any time you need to ground yourself, just notice your feet on the ground and take a few deep breaths.
As we finish, begin to wiggle your fingers and your toes. Open your eyes and look at something in front of you while you adjust to the room.
Take a moment to feel some gratitude for your experience.
- Write about a time you were grateful for something a loved one did for you.
- List three silly things that happened.
- What are three ways to thank someone without saying “thank you”?
- What is something that makes you unique that you’re grateful for?
- Look out the window, what’s something you’re grateful for outside?
- Think about the work that went into the clothes you wear or the house you live in.
- If you had to give up all of your possessions but three, which three would you keep and why?
- Write a thank you note to yourself.
- Pick a random photo, and write about why you’re grateful for that memory.
- Write about something you’re looking forward to.
- Write about something in your life that you have now that you didn’t have a year ago.
- Reflect on a time you made a mistake and what you learned. What are you grateful for about that learning experience?
- Write about why you’re grateful for your house—these quotes about home might help inspire you to expand your thinking.
- Think back to the last time you laughed until you cried, and write about it.
- List three things that made you smile this week.
- Think about someone who helped shape the person you are today, and write about what they mean to you.
- Think about a time you were able to help someone else.
- List three people who helped you through a tough situation.
- Name someone who did something nice for you unprompted.