Mindful Monday: (This Wonderful Moment: A Gentle Presence Exercise)

Instructions: Find a comfortable position where you can relax without needing to do anything else. You can sit or lie down. Allow your body to settle.

(Step 1: Simply Pause)

For a moment, just stop what you are doing. If you were moving, become still. If your mind was racing, gently bring your attention to this present moment.

(Step 2: Breathe In and Breathe Out)

Now, become aware of your breath. Notice the feeling of the air entering your body as you inhale, and the feeling of the air leaving your body as you exhale. You don't need to change your breath in any way, just observe its natural rhythm.

(Step 3: Be Aware of Breathing In and Out)

Continue to follow your breath. Feel the gentle rise and fall of your chest or abdomen. Notice the subtle sensations in your nostrils or throat as the air moves in and out.

(Step 4: Enjoy the Wonderful Gift of Breath)

Recognize that your breath is a constant companion, with you from your very first moment to your last. Allow yourself to appreciate this life-sustaining rhythm.

(Step 5: Focus on Breathing and Your Mind Quiets)

As you focus on the sensation of your breath, you may notice that your mind begins to quiet. Thoughts might still arise, but try not to get carried away by them. Simply acknowledge them and gently guide your attention back to your breath.

(Step 6: Thoughts May Take You Back to the Past or Forward into the Future but Breath Keeps You Right Here)

You might find your mind wandering to memories or future plans. This is natural. When you notice this happening, gently and kindly bring your awareness back to the feeling of your breath in this very moment. Your breath is your anchor to the present.

(Step 7: Feel for Yourself. Follow Your Breath and Notice That You Are Right Here, Right Now.)

Take a moment to truly feel your presence in this moment. Connect with the sensations in your body and the gentle rhythm of your breathing. Know that in this moment, you are exactly where you need to be.

(Step 8: Continue to Enjoy Breathing Moment by Wonderful Moment.)

Continue to rest your attention on your breath for a few more moments. Allow yourself to fully experience this "wonderful moment" simply by being present with your breath.

(Optional: Gentle Closing)

When you feel ready, you can gently deepen your breath. Wiggle your fingers and toes. Slowly and mindfully bring movement back into your body. Take a moment to carry this sense of presence with you as you move through the rest of your day.

"I am aware of this precious moment." (You can repeat this phrase silently to yourself if it feels helpful.)