Exercise:

A step-by-step a mindful thoughts and sensations practice

1. Sit in a chair or lie down. Get comfortable. 
2. Bring attention to your body. Notice the feeling of your body against the floor or the chair. Feel the weight of your legs, arms, and head. 
3. Take a deep, cleansing breath. Be mindful of your breath, feeling your stomach and chest rise and then fall.
4. Bring your attention to your head and face. Feel any areas of tension and try to let them soften. 
5. Let your jaw, neck, and throat soften and relax.
6. Notice your shoulders and arms. Be mindful of tension and let it ease from your body. 
7. If your mind wanders, simply come back to the present. To your body. To the moment. 
8. Bring your awareness to your hands. Are they tight? Is tension present. Relax your hands and feel them against the chair or the floor. 
9. Feel your legs and feet. Be aware of any sensations. Let them relax. Soften. Drain of tension. 
10. Take one more deep breath. Notice your entire body.
11. Now let that breath out. 
12. When you’re ready, you can open your eyes. 

Below is a guided mindful thoughts and sensations track that uses a soundscape of music to guide the cycles of breath and sensations, along with Alpha Binaural sound waves to help focus.