The aim of mindfulness meditation is to.
.
.
It's like a gym for the mind,
To train the mind to remain in the present moment.
Because so often we are in the past or in the present,
So we're worrying about something that hasn't happened yet.
We might feel anxious because of future events that haven't happened yet,
Or we might be in the past thinking over things we should have done differently.
So the aim is really to try to bring the mind to the present moment.
And we are human,
So of course thoughts will come up,
Emotions will come up,
And really we try to observe.
So we allow,
We're not pushing these away,
We allow thoughts,
Emotions,
External distractions,
Noise,
Demands of life,
All just to happen,
Just as they are.
But we're not pushing them away,
We're not clinging to them.
We just let them be as they are,
And we try to just observe them.
And with practice,
We will be able to observe and then respond to certain things that we need to respond to,
Rather than react to everything that's happening within us and to us.
So that's the aim,
And that's what we will practice today,
To bringing the mind back to the present moment any time it goes wandering.
So I hope you are sitting comfortably.
Then we'll start with a grounding practice.
And I invite you to just tune in within yourself.
So you may close down the eyes or soften the gaze,
And just listen out and notice any sounds around you.
Could be anything close by,
Really far away.
We are not judging,
Labeling,
Just observing.
And then just noticing the contact points between the body and the surface beneath you.
Maybe any sensations you can feel,
Clothes touching the skin,
Or if you're outside,
Maybe the gentle breeze on the skin.
Just noticing and observing.
And now bringing the awareness to the breath.
Noticing the natural rhythm of the breath as the air flows in and out.
And now imagine the mind as an open,
Vast,
Blue sky.
And any thoughts that appear,
They are like clouds in the sky.
There's no need to push them away or cling to them.
Just let them be and let them drift by.
Just acknowledge that you are the sky.
You are not the clouds.
You are not your thoughts.
And some thoughts and clouds might drift away quickly.
Some may stay for a while.
But they are all impermanent and they will all pass,
Leaving the sky of your mind clear,
Spacious,
And steady.
Just as the sky don't cling to its clouds,
You don't have to cling to your thoughts.
Just notice them one by one.
Observe them without attachment or judgment.
And let them drift by like the clouds in the sky.
Keep observing the sky within you.
And continue letting thoughts pass by.
Watch them as they drift away into the distance,
Leaving the sky of your mind clear and blue,
Vast and steady.
If you get distracted by noises around you,
Sounds,
Emotions,
Thoughts,
Just allow them to be there just as they are.
You can bring yourself back to the present moment just by observing and letting things be just as they are.
And now gently bring the awareness back to the body.
Noticing those physical contact points between yourself and the earth beneath you.
Noticing any sounds around you.
Observe how you feel now after this mindful flow practice.
Thank yourself for pausing,
For being present,
For nourishing and taking care of your body and mind.
Let's take one more deep breath in together and a slow exhale out.
And when you are ready,
In your own time,
You may gently open the eyes and welcome yourself back to the here and now.
