a Misty Mindfulness Moment
Let’s take a moment just to pause together.
To let the pace of things soften.
You don’t need to be anywhere else right now.
Just here.
Just in this moment, with yourself, and with this group.
Go ahead and find whatever position helps you settle.
Eyes open or closed—whatever feels right.
Maybe let your shoulders drop a little.
Maybe let your hands rest wherever they naturally want to.
Let’s start with the breath.
No need to force it—just noticing it.
Inhale gently through the nose…
and exhale slowly through the mouth.
Letting the next breath come in a little softer…
and letting the next breath go without needing to hold anything.
We’re not trying to change anything about how we feel right now.
This isn’t about getting somewhere—it’s just about being with what’s already here.
Now, bring your attention to your body.
Let’s just check in, gently.
What are the little signals your body is giving you in this moment?
Warmth? Coolness? Tension? Tingling?
Stillness? Shakiness? Numbness?
Whatever you notice, see if you can name it quietly in your mind.
“There’s tightness in my chest.”
“My jaw feels heavy.”
“My hands feel calm.”
Now let that attention drift toward your emotional experience—
whatever might be living in you right now.
No need to go looking for something specific.
Just ask:
“What might I be feeling right now?”
It might come easily.
Or it might feel fuzzy, unclear.
Either way, it’s okay.
Maybe it’s just one word:
Tired. Overwhelmed. Curious. Heavy. Quiet.
Or maybe more than one:
Nervous and proud. Sad and safe. Angry and confused.
Whatever shows up—whether it’s loud or quiet—just let it be true for now.
There’s no right answer.
There’s just honesty.
And if it helps, go ahead and whisper it to yourself in your mind:
“This is sadness.”
“This is frustration.”
“This is emptiness.”
“This is not-knowing.”
And then, after naming it—
add this phrase, even if it feels strange at first:
“And it makes sense.”
Not because you’ve figured it all out.
Not because you need to justify it.
Just because whatever you’re feeling didn’t come from nowhere.
Say it gently:
“This is what I feel. And it makes sense.”
You don’t have to agree with it.
You don’t have to like it.
You’re just allowing it to exist
without shame.
Without debate.
Let’s breathe into that.
Inhale.
And exhale.
If the emotion changes, that’s okay.
If it doesn’t, that’s okay too.
Now imagine if someone you care about was feeling this emotion.
That same one you just named.
What would you say to them?
What tone would your voice take?
What warmth would you offer?
And can you offer just a sliver of that same compassion to yourself?
Even if it’s quiet.
Even if it’s awkward.
Even if it’s not fully believable yet.
Just try:
“It’s okay that I feel this.”
“Of course this is here.”
“I don’t have to fight this right now.”
Let’s take one more slow breath together.
Inhale…
and a long, gentle exhale.
Let the breath be a reminder:
You don’t have to hold everything all at once.
Just one breath. One feeling. One moment at a time.
And as we begin to return to the rest of group—
you can move slowly.
Wiggle your fingers or your toes.
Let your body know we’re shifting again, gently.
No rush.
And just take a second, silently,
to thank yourself for showing up like this.
Even if it was hard.
Even if nothing felt clear.
Even if you weren’t sure you wanted to try today.
You did.
And that matters.
Thank you for practicing.