Hi,
My name is Jitanya,
And welcome to this series on cultivating awareness.
I'll offer a short talk,
We'll move into a practice,
And I'll ring the bell when we're done.
We began by exploring the first step in mindfulness,
Pausing to become present.
We live in stressful times and a fast-paced culture,
And it's easy to lose connection with ourselves and with what matters most.
Here in the present moment where our lives are actually taking place.
So the invitation is simple.
Come back to the moment.
Right here,
Right now,
This moment.
Maybe you want greater mental clarity and presence.
Maybe you're looking for a way to feel more balanced and relaxed or show up differently in your relationships at home or at work.
The way we begin to change is by arriving in the present moment with awareness.
Mindfulness speaks to a longing we all share to feel centered,
To have clarity,
To feel at home with ourselves and others,
And to be more comfortable in our own skin.
Harvard researchers found that almost half the time our thoughts are unrelated to what we're actually doing.
In other words,
Our minds are wandering.
And interestingly,
We tend to be happier when we are present and focused on what we're doing,
Whether that's having a conversation,
Walking down the street,
Or just doing dishes.
A regular meditation practice is one way we train the mind to wander less.
Mindfulness is simply paying attention to what's happening both inside and outside of us in the present moment.
And it begins with something incredibly simple,
A pause.
Learning to pause in the midst of your life brings you back to what's actually happening.
You're no longer caught up in the movie of your life.
And in that space,
You can see more clearly what you're thinking,
Feeling,
And what's happening around you.
Imagine you're stuck in traffic or you lose an important file at work,
Your partner criticizes you,
Or you're helping your child through a difficult moment.
With mindfulness,
It's possible to pause,
Breathe,
And create a little more space for clarity and empathy.
From that space,
You can remember what really matters and respond in a kind,
Wise,
And balanced way.
The pause gives us an opportunity to step out of old patterns that no longer serve our well-being.
So let's get into our practice.
Find a comfortable seated position on your chair or cushion.
With a tall,
Straight back.
Relaxed yet alert.
If you're in a chair,
It's ideal to sit a little forward rather than leaning against the back.
Allow your hands to rest easily on your lap or knees.
If you're unable to sit,
It's perfectly okay to stand with your arms relaxed by your side or lie down with your arms and legs and cross.
Just make sure you stay awake.
Now gently close your eyes.
Or lower them with a soft gaze.
As you come into stillness,
Sense that you're pausing,
Arriving in presence.
With a kind,
Gentle attention.
Notice the state of your body right now.
Take a few full,
Deep breaths.
And release them slowly.
Slow enough to feel the sensations of the exhale as your breath moves through your chest,
Through your throat,
And through your nostrils.
Now allow your breath to return to its natural rhythm.
And since then you can relax.
Feeling the gravity and the way the earth is supporting you.
Notice without judgment the state of your body just now.
Warm.
Are cool.
Ease or tension.
Notice the state of your mind and heart just as they are.
Is the mind racing or quiet?
Is there joy,
Sadness,
Or something else?
Let mindfulness hold it all.
Simply be aware that you are here,
Feeling the grounded sensations of being seated and present in this moment.
Right here.
Right now.
Mindfulness can hold it all and create space around it with a kind and spacious presence.
Notice whatever is present right now and take a minute to simply be with it.
Feel the benefit of simply being present and know that you can return to this again and again.
Let your intention be to carry this simple presence with you as you return to your day.
Thich Nhat Hanh once shared a story about Vietnamese refugee boats caught in a storm or surrounded by pirates.
If everyone aboard panicked,
All could be lost.
But if one person remained calm and centered,
It could be enough to steady everyone else.
And with your own steady presence,
You become guess who?
That person in the boat.
The one who can calm and steady the way for both yourself and for those around you.
And as we come to the end of our practice,
Take a moment to reconnect with the places where your body meets the world.
Notice what's shifted.
Feel your seat where it meets your chair or cushion.
Move your fingers and toes.
And when you're ready.
Open your eyes.
Thank you for your practice today.
