Mindful Check-In

Welcome! Let's start our session with a quick mindful check-in.

1. Find a comfortable position, either sitting or standing.
2. If you feel comfortable, gently close your eyes, or soften your gaze downwards.
3. Bring your attention to your breath. Notice the sensation of the air as it enters and leaves your body. Don't try to change your breath, just observe it.
4. Now, gently scan your body from head to toe. Notice any sensations without judgment – warmth, coolness, tension, relaxation. Just observe what's there.
5. Take one more deep breath.

On a scale of 1-5, how

Reflection & Commitment

Take a moment to reflect on what we've discussed and experienced today.

What is one small way you will try to incorporate a moment of mindfulness into your daily routine this week? (e.g., mindful sips of coffee, a few deep breaths before a task, a mindful walk).

How do you anticipate this small practice might positively impact your well-being or your work?

Guided Breath Meditation Script

(Transition from discussion to setting up for meditation. Ensure participants are comfortable.)

"Welcome back, everyone. Now, let's take about 10 minutes to try a guided breath meditation. This is an opportunity to directly experience what we've been talking about.

First, I invite you to find a comfortable and stable position. You can be seated in your chair, with your feet flat on the floor, if possible. Let your spine be comfortably upright, but not stiff. You can rest your hands gently in your lap or on your thighs. If you feel comfortable, you can gently close your eyes, or if you prefer, you can simply soften your gaze downwards towards the floor a few feet in front of you.

Take a moment to notice your body in this position. Feel the contact points where your body meets the chair or the floor. Notice the weight of your body, supported.

Now, gently bring your attention to your breath. There's no need to change your breath in any way; simply observe it as it is. Notice the natural rhythm of your breathing. Perhaps you can feel the air entering your nostrils, cool and refreshing, and the slightly warmer air leaving. Or maybe you notice the gentle rise and fall of your abdomen or chest with each inhale and exhale.

Just focus on one point where the sensation of your breath is most clear to you. It might be your nostrils, your upper lip, or your belly. Anchor your attention there.

As you sit here, your mind will inevitably wander. This is completely normal; it's what minds do. When you notice your mind has drifted off – perhaps you're thinking about your to-do list, or a conversation from earlier, or what you need to do next – gently acknowledge those thoughts without judgment. Simply notice that your mind has wandered, and then, with kindness and patience, redirect your attention back to the sensation of your breath.

There's no need to criticize yourself for wandering. Each time you notice and gently bring your attention back, you are strengthening your muscle of mindfulness. It's a practice of returning, again and again, with a gentle curiosity.

Continue to breathe, continue to notice the sensations of your breath, and continue to gently guide your attention back whenever it strays.

(Pause for approximately 7-8 minutes of silent practice, occasionally offering gentle reminders to return to the breath if desired.)

And now, as we come to the end of this short practice, begin to notice the sounds around you. Feel your body in the chair. Take a slightly deeper breath.

When you're ready, you can gently open your eyes and bring your awareness back to the room.

(Allow a moment of silence for transition before moving to the next part of the lesson.)