Welcome to your daily practice.
Now close your eyes and let's move to our breathing.
To begin with,
We're going to start with a slightly deeper breath.
So we're going to breathe in through the nose and then exhale as if blowing through the mouth.
This type of breath should be slightly deeper than normal but always calm and comfortable.
You can imagine breathing in from the waist to the top of the head and then gently blowing out.
Let's take 20 seconds or so in silence together as we practice the initial breath.
That's perfect.
Now just allow yourself to settle into a natural rhythm and flow.
In and out through the nose.
There are no rights or wrongs to how your breath should be now.
So this will be perfect.
Just relax and go with it.
Allowing each breath just to bring you back to the moment.
You see you and I can't revisit a breath that's already gone.
We can't jump forward one or two breaths.
So each breath is a perfect reset bringing you back to all that there is this moment.
So now let's just have 30 seconds or so in silence and the practice is simply to come back to your breath again and again.
The sole purpose of this practice is to help you slow down.
To reset.
To balance your day.
It's possible to use our breath to slow down a little more.
Between each in-breath and out-breath there is a space.
A pause.
Just take a moment to notice that now.
A musician friend of mine says it's the space between the notes that makes the music.
Otherwise it's all continuous noise.
This is your space between the notes.
Your pause between each breath.
I've come to know that in this pause is where the magic lies.
And we can play with this pause.
For example just experience slightly lengthening each pause,
Each space now between your breaths as if slowing down time.
The space between the notes.
The calm between the chaos.
You may wish to stay with your focus more on the space or just allow your breath to resettle.
Now take your focus,
Your awareness to the space that you have chosen for this practice.
With your eyes closed just sense the space.
No need for words or explanations.
It's just the space.
No rights,
No wrongs,
It just is.
You're practising mindfulness perfectly here.
To be mindful is just to allow yourself to be with something.
A single flower.
A white cloud against a blue sky.
Without naming it.
Without needing words or a script.
Just to experience it.
Let's take 30 seconds or so for you just to experience the space that you are in right now.
Again without the need to analyse.
You may just notice the temperature of the space.
You may become aware that the temperature is different on the back of your hands to your face or your hair.
No rights,
No wrongs,
It just is.
But you are truly slowing down.
Taking care of yourself in this moment.
Now I ask you to take your awareness to the space that's immediately around you.
To the air.
You may sense this as it interacts gently with your chest,
Your back,
Your shoulders and arms,
Your face,
Your hair.
As we allow ourselves to slow down and become mindful,
We can often sense a softness to the space that we have chosen.
A gentleness,
A tranquility.
You have set an intent to be well in this moment.
And the space perfectly supports you.
So let's now connect your awareness of the space to your breath.
It's possible to breathe in this softness.
This tranquility.
And to breathe out what you no longer require.
Breathing in from this space of supportive healing.
Breathing out what is no longer yours to carry.
We're going to take two minutes in silence now and your mind may drift,
Mine too,
But we have a practice,
You and I.
We just come back to our breath,
To our awareness of this space in this moment.
And our intent to take care of ourselves.
You're doing great.
Practicing meditation and mindfulness perfectly.
As we move to the end of our practice,
With your eyes closed,
I would like you just to experience a few words.
Just for contemplation maybe now and for later today.
A mantra for life.
Live simply.
Remain humble.
Love genuinely and all good will come back to you.
Live simply.
Live simply.
Remain humble.
Love genuinely and all good will come back to you.
And now when you're ready,
I invite you to open your eyes and to come back to the space that you have chosen in this moment.
