Welcome to today's JAM session.
JAM is my personal mindfulness method that incorporates journaling,
Affirmations,
And meditation.
That is what we will do here today.
Today we will focus on attention.
Go ahead and grab a notebook and pen.
Get settled where you feel comfortable.
This session is inspired by the Five Minutes to a Mindful You self-reflection journal.
It is a great tool for creating mindful moments in your day.
Let's get started.
Take a few deep breaths.
Inhale all the way into your abdomen.
Exhale,
Pushing all of the air out through your mouth.
This could feel like a sigh releasing tension as you breathe.
A candle is often used to focus the mind in meditation.
Just a small flame can calm the multitude of random thoughts that whiz around our minds like a pinball machine.
Go ahead and take a few more deep breaths.
Mindful writing can offer the same degree of calm focus.
Simply pick one question or thought or idea and describe it in detail.
This is the J of our JAM session and we will do this together in a few minutes.
Go ahead and close your eyes or soften your gaze in front of you.
Take another deep breath in.
Hold it for four counts.
Then exhale for the same number of counts.
Do this for a few moments until you find a rhythm that's comfortable for you.
Let's affirm this for ourselves.
You can say this out loud or write it down in your journal.
I am mindful,
Giving attention and focus to all that I do.
Now you can let go of the awareness of your breath and shift your thoughts to a specific topic.
This could be a dream you had,
A dream you wish to have,
An ambition not yet embarked upon,
A relationship or activity that fills or filled you with joy.
Any specific topic that you would like to explore.
Take a few more deep breaths and open your eyes.
Grab your notepad and pen so that you can reflect on this thought,
This topic.
If you find yourself wandering from the topic,
Gently bring yourself back to explore it again,
Looking into every corner.
Describe everything that you notice about this thought,
Question,
Or idea.
You can pause this recording and continue to write as long as you wish or come back and add more later.
When you are ready to set this aside,
Take a few more deep breaths and return to whatever awaits you today with intention and presence.
Namaste.
