guided mindfulness

a group exercise

by Katya Mills

Let’s try and get centered for a minute. Okay? (get permission from group). I am going to ring these Tibetan bells to start and to finish. I want you to relax. You can close your eyes or keep them open. You can relax your eyes and soften your focus. Let yourself get comfortable in your chair…

Ring bells

Now notice your breath. You can breathe in through your nose and out through your mouth. You can imagine yourself inhaling sweet goodness and exhaling all the negative energy you may have picked up along your way here. Just breathe in that yummy oxygen… let all the bad stuff go. You do not have to breathe deeply but you can if you want. The point is to notice your breath and not change it.

Feel how the chair supports your weight.

Notice the fabric surrounding your toes.

Notice the floor beneath your feet.

Notice any thoughts coming into your head, just notice them.

See if you can watch them and let them go on their way, like mist carried off on a breeze.

Come back to your breath…

Notice your sensations

What do you feel against your hands

Your arms, your back, your legs

Feel the chair supporting you

Notice any feelings you are having at all, try and just notice them

Let them pass by like clouds across the sky

Come back to your breath…

Inhale the good energy…

Ring bells