GONG you you you you you you you you allowing yourself to settle further into a position of ease and comfort where you're upright but relaxed and today's practice is going to be on responding to life as it is so we'll practice mindfulness together as we focus on how we can consciously create ways to be with life rather than reacting to it we can respond from a place of awareness and we have to get to that place of awareness before we can respond so that's what we'll do now,
So if your eyes are still open gently allowing them to close and seeing if you can relax your eyeballs noticing your forehead and seeing if you can relax your forehead your eyebrows your cheeks your lips your tongue the front of your throat the back of your throat the sides of your throat your neck and shoulders your right arm your right fingers left arm left fingers feeling the relaxation in these parts of the body and bringing your awareness into your chest noticing your breath noticing any tightness,
Heaviness or tension in your chest and inviting it to relax as well sweeping around and relaxing the upper back,
The mid back,
The lower back,
The abdomen visualizing the internal organs,
Relaxing,
Breathing,
Not working quite so hard but still keeping you in optimal health not overworking hips,
Glutes and pelvis relaxed upper legs,
Knees,
Lower legs and feet and your toes and then feeling that relaxation sweep back up from your toes and come all the way to the crown of your head so as you breathe in,
Breathe in the relaxation from the toes going to the crown of the head and as you breathe out,
Breathe out the relaxation flowing from the crown of the head to the tips of the toes so just inviting yourself to find ease in your body and you might notice that as you invite in ease,
There are places of dis-ease that arise in the body and you might notice certain sensations of heaviness,
Tingling,
Pressure,
Constriction,
There's so many sensations and if those arise,
My invitation to you is to bring your awareness to the sensation and as it goes there,
Send the breath into it and invite it to relax you're bringing your awareness to any place in your body where there is discomfort and you're responding to life as it is breathing,
Nourishing,
Healing and loving breath there noticing how the sensations shift and letting yourself come back into breathing from the soles of the feet,
The sense of relaxation up to the top of the head,
And back down until your attention gets pulled away,
Allowing it to go,
Watching it go,
Responding to it with compassion,
Breathing into it,
And noticing how it shifts,
Allowing it to be just as it is.
Noticing if perhaps as you focus on the relaxation in your body,
Your mind drifts away to a story from the past,
Or an imagining of the future,
Or even a judgment of the present,
And give yourself permission for that to be okay.
Recognizing that when you notice your thinking,
You can come back.
So simply allowing yourself to be drawn away and to come back,
To be drawn away and to come back.
You can anchor in this feeling of relaxation flowing up the body and back down,
Or if it's easier you can focus in one particular place,
Perhaps the breath in the abdomen,
Or in the chest,
Or in the nostrils.
And then becoming aware of sensation throughout your body,
Becoming aware of your body in space,
Becoming aware of gravity where your body is touching your chair or the floor,
Pretending to come back into a state of presence.
Energetic music you you you
