Hi everybody,
This is Laura.
Thank you so much for joining today's mindfulness practice.
I'm so happy to have you here.
We'll begin today's practice in a comfortable seat of your choice.
If you're in a chair or on a sofa or couch,
Sit up nice and tall and allow your feet to rest gently on the floor.
If you're seated on a mat or a cushion,
Find a seat that is comfortable to you.
Take a moment to get situated.
Lengthen your spine.
Perhaps rolling your shoulders up and back to allow them to fall gently away from your ears and sit up nice and tall.
If you feel safe and available,
Allow your eyes to gently close or turn your gaze downward.
Begin today's practice with a brief check in.
First taking note of our physical body and noting any areas of tension or tightness.
See if you can let them go to relax during our practice today.
And then just note how you're feeling overall.
How is your energy?
How is your mood?
Are there any thoughts that keep popping into your mind?
And allow yourself to just sit with these or let them go like clouds in the sky.
I'd like you to bring your attention to your breath.
You don't need to try and change it in any way,
But just notice the qualities of your own breath.
Perhaps you notice the temperature of the air as it enters your nose,
Fills your lungs,
Expands your belly,
And then just as easily it exits and the cycle begins again.
Take note of the timing of your inhale and your exhale.
Are they the same?
Are they different?
And with each breath cycle,
Allow yourself to soften and relax here in the present moment.
When thoughts come into your mind,
As they will,
Just let them pass by and come back to your breath.
I'd like you to think of a time when you were completely relaxed,
Happy,
Calm,
At ease.
Now think of a place that allows you to have all of those feelings.
Calmness,
Happiness,
Balance,
Ease.
This could be a place that you visited before.
It could be a place that you've read about.
Or it could be a place that you've dreamed about or imagined.
Usually the first place that comes to your mind is the right one for now.
Once you've chosen your comfortable place,
Imagine yourself sitting here,
Resting,
Relaxing,
At peace and at ease.
Everything is happy in this place.
Take note of what you see in your special place.
Are there people?
Are you inside?
Are you outside?
What colors fill your sight?
What is the nature of these colors?
Are they subdued,
Bright and vibrant?
What is there that you can touch in this special place?
What can you feel with the tips of your fingers,
With your feet,
With any part of your body?
What do these sensations feel like?
Take note of the temperature in your comfortable place,
The air that surrounds you,
How it feels on your skin.
What sounds do you hear as you sit in your special place?
Are there any smells that surround you?
What do they remind you of?
Are there any tastes in your special place?
Take in all of these sensations using all of your senses,
Your eyes,
Your touch,
The smells,
The tastes,
And allow them to envelop you.
Rest here in your awareness of this place.
Feel peaceful.
Feel comfortable.
Feel happy.
Feel relaxed.
Notice how joyful this place makes you feel.
Notice the happiness it brings you.
Feel slowly let this special place fade away,
But allow those feelings,
That warmth,
That energy,
That happiness to continue to surround you.
If you find your awareness fading,
Gently guide your mind back to the gentle special place.
See if you can still see the colors.
Enjoy the smells,
The things that you can touch,
The happiness and joy and warmth of these feelings.
Nothing matters but this place and how it makes you feel.
Allow your attention to return once again to your breath.
Noticing the inhale.
Noticing the exhale.
Taking note of the temperature of the rise and fall of your chest and belly.
Begin to deepen your breath.
Taking slow,
Long inhales,
Followed by slow,
Long exhales.
And feel yourself at peace.
Rest and filled with calmness.
Again,
If your mind begins to wander,
Bring it back to the breath.
Noting the long,
Slow inhales and long,
Slow exhales.
And then allow this breath to fade away,
Returning to your natural breath.
Notice any sensations in your physical body.
Have those areas of tension faded away.
Take another long,
Slow inhale,
This time exhaling through your mouth,
Perhaps with a sigh.
And repeat that two more times.
Long,
Slow inhale,
Exhaling through your mouth with a sigh.
If your eyes were closed,
You can begin to flutter them open.
Invite some gentle movement into your fingers.
Roll your shoulders up and back.
And bring your hands to heart center as we close today's practice.
I thank you all for joining me today.
Have a wonderful day.
