Hello and welcome,
I'm Beatrice and today we're simply taking notice.
So we're taking some time to focus on important elements of our lives.
Important but simple.
So focusing on mindfulness,
On taking this time to notice and to be present.
So coming into a state of awareness,
To notice and acknowledge what's going on around us maybe even within us.
You could do this while standing or seated.
Now just take a moment to find a position and space.
We'll start with our eyes open,
Just noticing what we're seeing.
And taking a moment to focus on a spot in front of us.
And noticing shapes,
Colours,
The light hitting the surface.
Small details.
And simply moving our attention to a different spot,
Maybe a specific object.
Imagine observing colours,
Shapes,
Light.
And finding another spot.
Taking a moment to pause on it.
Simply observing.
And I'm taking a moment to notice the whole room all around us.
Looking around.
Maybe certain things will catch our attention.
Maybe it's the light.
See what stands out for you.
Now gently guide your attention.
And place your hands somewhere comfortable.
Maybe on a table or on your thighs.
You can do this with your eyes open or closed.
Simply begin to notice the surface that's in contact with your hands.
Just notice the surface and its qualities.
It might be soft,
Hard.
Maybe you can feel the texture.
You can feel if it's warm or if it's cool.
Just take a few more moments to observe the surface.
You're welcome to move your hands.
Really experience these sensations.
Press for the Art.
.
.
Once you're ready,
Bring your hands back to stillness.
And if you have your eyes open now,
If you can,
If that makes you feel safe,
Close off the eyes and begin to bring your attention to your hearing.
Just take a moment to come to your sense of hearing and begin to notice all the sounds around you.
Take them all in for a moment.
Perhaps now there's a sound that calls to you a bit more.
And now maybe your attention floats from one sound to another.
Perhaps the sound of a car going past,
The sound of a clock on the wall.
Observe the sounds for a little bit longer.
And once you're ready,
Let the sounds go,
Let them all blend into the background.
Begin to take your attention to your mouth and to connect with the sense of taste.
And taste the taste,
Really taste the taste.
And try not to judge the taste.
Simply observe it as it is.
Draw your attention away from the sense of taste and come to your nose.
And maybe,
Maybe not,
You can begin to focus on smells.
Perhaps you have fresh flowers,
A candle burning,
Maybe it's the smell of food,
Anything that might be coming to you.
And again,
Just like the sense of taste,
Try not to judge.
And if it's multiple smells you can smell,
Try not to prefer one over another.
And again,
Just like the sense of taste,
Try not to judge.
And now bring your focus inwards.
And take this next few moments to just notice how you're feeling right now.
And take notice.
Maybe your attention went to the body straight away,
Or maybe your emotions.
Just notice what's happening.
Keep noticing for a moment longer and without judgement welcome any feeling.
If your eyes are closed,
Begin to float them open,
Coming back to this room.
And taking your time to return to the room.
They're taking colours,
Shapes and light,
Adjusting the eyes back to the light.
And taking some time just to thank yourself to acknowledge this time to be present,
To take notice.
And take your time to return to your day.
And taking these exercises with you if you need to take some time off what you're doing,
Maybe you'll just observe.
And thank you so much for practicing with me today.
I hope you join me again soon.
