Hello everyone and welcome back to Nalu Mind the Flow.
So grateful to have you here.
If you are joining for the first time then welcome.
If you are returning then welcome back.
We are on day 21 of our Nalu Mind the Flow journey where we're following Nalu through their experiences with mindfulness and some breathing and meditation practices that they're discovering throughout the 28 days.
So now's a good time to sit back and relax.
Maybe take a deep breath or if you'd like to you know roll out your neck or your muscles a bit it's also a good time to do that.
And then just zoom in on the breath and the breathing as we set up for today's practice.
In the previous couple of days Nalu has been exploring as they move along the shoreline where they live.
They've been exploring the other people that are there on the island with them.
A couple of days ago Nalu noticed the people in the distance and sort of observed them in the distance and observed them a little bit of haziness or blurriness.
And then yesterday Nalu decided to move through the people and notice their breathing and notice their bodily sensation as they move through the group of people.
Today Nalu becomes curious about what might happen if if they think about or engage with an individual person maybe even somebody that they know.
And so today we'll follow along with that experience of engaging with somebody that we know.
So as we sit here together or if you're out standing or walking that's fine too.
Just find a nice seated position or a grounded foot position or if you're lying back then make sure that you're feeling the nice gravity keeping you safe and secure here on the earth.
And then just bring the attention to the breathing noticing how the breath is coming into the body and going out from the body.
And as we've practiced in other days of this journey just noticing the breath moving in and noticing the breath moving out and observing that for a breath or two to help us bring the focus into the current moment and the current circumstance.
And as the breath comes into the body and as the breath leaves out from the body you may want to take a deep breath or a couple of conscious breaths to help you move into that awareness and observation.
And as we continue to observe the breathing we may start to notice sensations or feelings that are happening around the area where the breath is coming in and where the breath is going out.
Just observe those sensations as they happen.
They're natural sensations,
They're our body's effort to acclimate consistently to its environment.
We just observe those sensations as they happen on the body along with the breath,
Observing the breath.
And for today as we continue to observe the breath and as we continue to observe the sensation that's happening on our bodies or inside of our bodies you're welcome to have your eyes opened or your eyes closed.
And the idea here is that we will use our mind's eye to visualize or observe people there just a little ways away from us.
And we start moving along the shoreline toward those people.
And as we continue to observe the breath and observe sensation we move close enough to those people so that we can make out their features.
Maybe there's somebody that we know,
Maybe there's somebody that is a stranger to us.
But for today we use the mind's eye to come into contact with somebody that we know.
This may be somebody that we know well,
Maybe some strong connection,
It may be somebody that we've only just met,
Maybe a skinny connection.
No matter what connection that is we bring that person in front of us here now and with our mindful awareness of our breath we greet that person and salute that person and just say hello to them with our mind's eye.
And if you don't have a person in mind that's fine too.
You're welcome to just continue the observation of the breath and the observation of sensation on the body.
If you do have somebody there with you in your mind's eye,
As you start to imagine or start to remember or start to think about the stories that you tell with that person,
The ways that you interact with that person,
Maybe let yourself tell a little bit of story about that interaction.
But while you tell the story continue to notice the quality of your breathing as it comes into the body and goes out from the body and then continue to notice the sensations that you feel as you remember or visualize or storytell about your interactions with that person.
So for just the next minute or two,
Allow yourself to take that storyline and follow it even while you continue to observe your breathing or observe your bodily sensation.
And if the mind wanders away from your storytelling with that person,
Gently bring it back to the sound of the breath or the feeling of the breath or any sensations within the body and maybe continue the conversation or just stay curious about the breath.
And you may notice as you continue to observe the story and your breathing or the story and your sensation that maybe some sensations have changed or maybe there's a slight alteration to the breathing as the air comes in and goes out as you move through the aspects of this story or discover things about the person that you're interacting with.
And the idea here today that Nalu is discovering and that we're working to discover is how to maintain the observation of the story while maintaining the observation of the breath and the sensation on the body.
And as we come to the close of our time here together,
I invite you to see that person off,
Maybe wave goodbye and thank them for their interaction with you.
As you come back to awareness of the sounds and the sights of the room around you,
Maybe it's your seat in the chair or your feet on the ground,
Maybe taking a deep breath to welcome yourself back to the room and back to regular life here together.
So thank you so much for joining today with Nalu and Minding the Flow.
So appreciate you being here and I will look forward to seeing you again.
