Hello and welcome to your mindfulness practice.
Today we have a practice which is appropriate to turn to at any point in life but definitely very useful if you're feeling mentally fatigued or mentally distracted or just at this overarching challenge to achieve presence in day-to-day life.
It can be done seated,
It can also be done lying down.
So take a moment to find a position that's good for you right now.
We will begin with some just a nice simple circular style breathing.
When you are ready enjoy a deeper than normal breath in and a full breath out to empty and then inhale for four,
Two,
Three,
Four.
Exhale for four,
Two,
Three,
Four.
Breath in,
Two,
Three,
Four and breath out,
Two,
Three,
Four.
Inhale,
Exhale breath in and breath out.
Continue this breathing style guided by yourself here now and knowing that it is a wonderful anchor to return back to if the mind wanders off or if you're feeling overwhelmed by any instruction simply let the breath be the one that calms you and then forget about the counts that may be circulating in the back of the mind and come to just breathe in natural and easy breaths and with that notice what it feels like to stop amidst the busyness of your day or the routine of your morning or night.
Observe how it feels to be sitting in this purposeful posture observe how it feels to be sitting in this purposeful posture or lying relaxed on a surface and take this moment to really welcome yourself to stillness and acknowledging your willingness to be here for yourself in this way.
Again notice that you are breathing but now and moving forward there's no need to change or manipulate your breath in any way.
Let it be as it is.
Simply follow the breath in and follow the breath out but more particularly could you take a moment to notice where you feel the sensations of the breath.
Perhaps you're aware of the air moving in and out of the nostrils brushing up against your top lip.
Maybe for you you could be sensing the gentle expanding and contracting of the chest and ribs as you breathe.
And maybe you most feel the abdomen rising and sinking with every breath in and out.
There's no right or wrong just notice.
And as you're sitting here with attention on the breath you may also observe thoughts passing through the mind.
There's no need to block your thoughts out but rather see if it's at all possible to allow your thoughts to pass through the mind one by one.
Letting go of any need to judge,
Criticize the quality of your thinking.
Letting go of any need to label them as good or bad.
Just find a really neutral way to be here now.
And then if you could now please shift your attention to any feelings that may be present.
Breathing in,
Breathing out,
Acknowledging all feelings just as they are.
Sometimes we could have feelings about our feelings.
We may think that one is okay whilst another is not.
But know that all feelings are acceptable.
Now bring your awareness to sensations within the body.
Warmth,
Coolness,
Tingling,
Tightness,
Pulsation,
Relaxation,
Hunger,
Fullness.
Notice what's going on within the body right now and do this with patience and kindness.
Exploring sensations both strong and subtle.
And then please center your attention on only the breath again.
As we near the end of this practice together today,
Follow three more full cycles of breathing.
Being as present as possible for each of them.
And just remembering that this place of awareness,
This mindful presence is always available to you.
Because it does come from within.
Take a nice deep breath in.
A bit of a sigh out the mouth.
Come to draw the hands together and rub the palms up and down.
Placing the warm touch of your hands over your eyes again.
Deep breath in,
Full breath out.
Blink the eyes open gently and slowly lower the hands away from your face.
And just pause here in stillness,
The eyes open for a few breaths to gently transition into the rest of your day or evening.
Thank you.
