I am here.
It is okay for me to be me.
I can feel myself and acknowledge my presence.
Welcome to your practice.
My name is Alan.
Today we will talk about how to practice being present.
And may I invite you to find a corner or a space in your room or maybe somewhere that you feel safe and you may sit down comfortably and take a moment just to be with yourself.
Free from any distractions.
Free from any means that your thoughts would wander.
Just allow yourself to be.
And when you're ready,
You begin to land your hands maybe on your lap or wherever it may land safely and gently.
Adjust your clothes accordingly.
And when you're ready,
May I invite you to begin tuning into your breath.
We're gonna do a square breath where literally you try to draw a square,
Inhaling and then holding the breath,
Exhaling and then holding the out breath.
So when you're ready,
Make sure that you've adjusted your clothes,
The way you sit and how you are focused today.
Maybe just gaze downwards.
Maybe close your eyes in the meantime.
But allow yourself to just be.
And when you're ready,
Let's begin.
Inhale to your nose.
One,
Two,
Three,
Four.
Hold that breath.
One,
Two,
Three,
Four.
Exhaling to your nose.
Four,
Three,
Two,
One.
Hold that breath.
One,
Two,
Three,
Four.
One last round.
One,
Two,
Three,
Four.
Hold that breath.
One,
Two,
Three,
Four.
Exhaling.
Four,
Three,
Two,
One.
Hold that breath.
One,
Two,
Three.
Come back to your regular breathing and notice how your body reacted with that.
Maybe notice how your breath,
The quality of your breath is now.
Maybe it's shallow.
Maybe you're trying to catch your breath.
Maybe it's your first time to do the holding of the breath in between the inhalation and exhalation.
And that's perfectly fine.
And that would help us in order to gain some insights on how to stay present at the moment.
How to feel oneself.
And now may I invite you to identify your feelings.
How are you right now?
How are you feeling right now?
Can you identify your feelings?
Maybe you're happy.
Maybe you're excited.
Maybe you're curious.
Maybe you are afraid.
Maybe you're angry.
Maybe you are upset.
Maybe you're sad.
Or maybe you're anxious.
Maybe you're bored.
Or maybe you are numb.
Whatever feeling that you have right now,
Verbalize it.
Find a word that best describes it.
And then for today,
That would be your feelings.
And it doesn't mean that your feelings would be you all throughout the day.
Maybe later today,
You'll be better.
Maybe later today,
You'll be worse.
However and whatever feeling that you have for that moment,
Find a word that best describes it.
Now my next question is,
How do you consider to treat your day as such with that feeling?
Would you let it bother you?
Or would it fester you?
Or would you want to make your day better?
Or would you want to just let it be?
For whatever choice that you have right now,
That is perfectly fine as well.
So go ahead.
Now the next one is,
How was your sleep?
Did you sleep well?
Did you feel like you had a short sleep?
Or maybe you woke up in the middle of the night.
Or maybe you woke up too early.
Or maybe stood up instantly.
How are you a while ago?
And what would make this day,
Today,
This very moment,
Improve?
What are the things or what are the steps that you would want to do in order to improve your day?
And maybe one step,
Two steps,
Or maybe three will do.
Now are there things that is already bugging you at this point?
From the moment that we discussed or tried asking,
How are we feeling right now?
Are there already thoughts or worries that has already been bugging you?
And if so,
Acknowledge them.
Identify and verbalize what are the things that make you worry at this point.
And then what would be the steps that would make your worries or your current thoughts be addressed directly?
And I know it's quite tedious at this point,
But take your time.
Maybe use your phone to write on a notepad.
Or maybe if you have a notebook,
Write it down.
Allow yourself to feel the thoughts that would have words into it.
The thoughts that would be seen as your handwriting.
Now finally,
When you see those words,
The worries,
The thoughts,
Maybe your feelings as well,
Try to ask yourself,
How am I right now?
Where am I right now?
I am here.
It is okay for me to be me.
I can feel myself and I acknowledge my presence.
As we end this practice,
Let us go back to our breaths.
And from here,
We're just going to inhale for four equal breaths.
We're going to inhale for four,
Then exhale for four,
For three rounds.
When you're ready,
Sit again to your most comfortable position.
Find a space.
If you walked,
Then try to sit down again.
When you're ready,
Let's begin.
Inhale one,
Two,
Three,
Four.
Exhale four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Exhale four,
Three,
Two,
One.
Last round.
One,
Two,
Three,
Four.
Exhale four,
Three,
Two.
Come back to your regular breathing.
It's okay to be you.
Feel yourself.
You are present.
Thank you and I'll see you again next time.
