Welcome back.
Today's practice is mindfulness.
What does mindfulness mean?
There are lots of definitions out there but I like to think of it as the awareness of what's going on inside your head without being carried away by it.
And when we become more mindful we become more present.
We're not thinking about the past or the future.
Instead we're here.
So close down your eyes or keep a soft gaze.
Take a moment to arrive and find comfort in your seat.
Begin to focus on your breath.
As you breathe in fill your belly and as you breathe out push out any pockets of air.
Inhale,
Exhale.
Inhale for four,
Two,
Three,
Four.
Exhale for four,
Two,
Three,
Four.
Exhale for four,
Two,
Three,
Four.
Inhale for four,
Two,
Three,
Four.
Exhale for five,
Two,
Three,
Four,
Five.
Inhale for four,
Two,
Three,
Four.
Exhale for six,
Two,
Three,
Four,
Five and six.
Inhale for four,
Two,
Three,
Four.
Exhale for seven,
Two,
Three,
Four,
Five,
Six and seven.
Inhale for four,
Two,
Three,
Four.
Exhale for eight,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Continue like this or you can count to a rhythm that suits you.
Perhaps in for three and out for six.
Your choice.
And what we do when we breathe in this way is we switch on the parasympathetic nervous system or the rest and digest system and that tells the body that it's safe.
If your thoughts have carried you away use your breath as an anchor to come back.
Now let go of any conscious control of your breath.
Allow it to return to a natural rhythm.
Begin to notice where your body is in the space around you.
Notice if your shoulders are creeping towards your ears.
Notice where your feet meet the floor.
Notice the weight of the clothes against your skin.
Notice the areas that aren't covered by clothing where the air meets your skin.
If your eyes are still open let them observe the room.
Let them find a single object to rest your attention on.
If they're closed allow a still image to come to mind.
What do you see?
What color is it?
What shape is it?
And does it have parts and pieces?
Bring all of your attention to the analysis of this object.
Release your attention.
If you haven't already close your eyes.
Now focus in on the sounds around you.
Scan your immediate surroundings.
Expand your awareness and tune into a sound that's farther away.
Let your attention rest on one sound.
What can you hear?
How loud is it?
Does this sound have a rhythm?
What's the sound made of?
Is it a combination of other sounds?
Release your attention.
Now move your attention to your taste buds.
What can you taste?
What does it taste like?
Perhaps it's sweet.
Perhaps it's sour.
Perhaps it's neither.
Release your attention.
Finally move your attention to your sense of smell.
Hone in on it.
There may be nothing at first and perhaps something.
Release your attention completely.
Settle into stillness and the present moment.
I'll let you know when it's time to stop.
You you you you and what is within you honing in takes you away from wherever you are and brings you back here to now.
My name is Gina.
Thanks for joining me.
