Let's take a few moments together to experience some mindfulness.
To become aware,
To become present and to be mindful of the surroundings we find ourselves in.
This is a very simple practice,
Very easy to do.
And it's a good practice to have when you are maybe on the beginning of your meditation journey.
If you're someone that struggles to meditate this can really help put you into a meditative state very easily.
So finding a comfortable seat,
Just close your eyes,
Maybe roll your shoulders back,
Straighten the spine slightly.
Just feel yourself getting comfortable.
Allow your hands to rest gently in your lap.
You could have the palms either facing upwards or facing downwards,
Whatever is more comfortable to you.
And take a deep breath in and let it go with a sigh.
Once more take a deep breath in and let it go with a sigh.
And allow the body to become heavier,
To rest.
Allowing the day to fall away from you.
Releasing anything you may be holding onto.
Let's do a little body scan quickly.
Starting from the top of your head,
Working your way down.
Just allowing the attention to fall throughout the body.
And as you do,
Just notice any areas that you may be holding onto something,
Any tightness,
Any uncomfortableness.
So just working down through the head,
Through the jaw,
Through the neck,
Through the shoulders.
Just breathing as you go down.
Into the chest,
Into the arms,
Into the hands,
Into the torso,
The lower back.
If you sense anything just give that area permission to release.
You might want to just gently shift slightly.
Just allow yourself to be comfortable.
Into the hips,
Into the legs,
The thighs,
The knees,
And finally down into the feet.
Making any final adjustments that you feel you might need.
Resting into this space.
Becoming present,
Coming still.
Just noticing the body.
Noticing the breath,
The chest as it rises.
Gently up and gently down.
Just watch the body as it moves all by itself.
The belly expanding before falling once more.
Allow this to effortlessly take place.
Consciously allow your breath to move without any force or help from yourself.
Just as when you are sleeping at night,
Allow the breath to move gently in and out of you without any conscious effort from yourself.
Just really experience this breath as it moves all by itself.
You may find that you want to control the breath a little bit.
This is normal.
Just make a conscious effort to let it go.
As we learn to practice to let go,
As we consciously tell ourselves to let go of the breath,
These practices then spill out into our life.
Letting go becomes easier.
It becomes a second nature to us.
And observe.
Now take your attention to the sounds outside.
We will go to the sounds in the distance.
Take all your attention to as far away as you can.
Go to the faintest sound in the distance you can hear.
What can you hear?
Can you hear the cars?
Maybe you can hear an aeroplane.
Just focus all the attention as far away as you can.
Allow the mind to wander deeply into the distance.
Rotate the consciousness from one sound to another if there is more.
Let your mind wander far.
Letting go of those sounds bring your attention closer to home.
What can you hear outside of the room you are in?
Can you hear the birds singing?
People talking?
Maybe it's raining.
Just observe the sounds.
Take your attention out to the distance once more.
Come back to the sounds outside of the room.
Go back to the distance.
Come back closer to outside the room.
Now come into the space you are sitting in.
What can you hear?
Can you hear a clock ticking?
Can you hear an appliance?
Just listen and observe.
See if you can notice now the silence.
Feel the silence and observe the silence in the room.
Outside of the sounds there is silence.
See if you can feel and sense the silence.
Come into the body now bringing the attention back inwards into the breath.
Come deeply within.
Hear the sounds within your own body.
The gentle ebb and flow within.
Feel the peace that lies within you.
Feel the joy in observing.
Feel the power in observing.
The power in becoming a witness.
Witnessing from our non-dualistic part.
We learn to let go.
We learn to become the observer.
When you are ready start to gently bring some movement back into the body.
Allowing yourself to come back into the present,
Into the now.
Knowing that the witness and the observer is available to you always.
