Just Notice

Sometimes all we need is a short and simple moment to pause and notice.

Settle into a comfortable seated position. Your eyes can be open or closed. Your hands can be anywhere in your lap or on your body that’s comfortable. Take a few breaths and simply begin to observe your breathing. With each breath, presence yourself more and more in your body and in this moment.

Simply notice:

• Your inhale and exhale for 5 breaths.

• Three things you can feel in your body.

• Two things you can hear.

• Something you can feel touching your body.

• The next thought that crosses your mind.

• How you feel in this moment using just one word.

When your observations feel complete, pause with eyes open or closed, take a few breaths. Simply be in the moment, as you are. If it’s useful, note any reflections that are staying with you. What becomes available when we just pause to notice?