Welcome to this practice for when you've been in your head too long.
We'll begin with a grounding exercise to help you move into the present moment,
And then move into a short body awareness practice that calls your attention back into your senses.
From there,
I'll guide you into a tactile art prompt,
The flower petal mandala,
Along with a few journaling questions to help you integrate what surfaces.
You do not need any special materials to complete this practice.
You will not even need flowers.
I will explain when we get to the art prompt.
Let us begin.
First,
Find a comfortable seat.
You may be in a chair with your feet flat on the floor or on a cushion with your legs crossed.
Whatever allows your body to feel supported and at ease.
Let your hands rest where they're comfortable.
Your palms may be up or down.
Either is fine.
You may close your eyes if that feels safe,
Or soften your gaze downward toward the floor.
Begin by noticing your breath.
Not trying to change it.
Just noticing the natural rhythm of the inhale and exhale.
Notice if your breath is shallow or deep.
Notice if it stays high in your chest,
Near your collarbones,
Or if it moves down into your heart space or your belly.
Begin now to breathe just a little more deeply,
If you are not already.
Notice the gentle expansion on the inhale.
A brief pause at the top,
And then exhale.
And again,
A quiet pause and release.
Continue for a few rounds of breath.
As you return your breath to natural,
Bring your awareness now to your body.
Begin by noticing the soles of your feet.
Notice where your feet make contact with the floor or earth beneath you.
Bring your awareness up through the ankles.
Notice your calves and shins,
Your knees.
Notice the tops of your legs.
Just notice any sensation here,
Whether there is tension or ease,
Warmth or coolness.
Notice the texture of your clothing.
Notice if there is any gripping in the legs,
And if so,
Soften.
Bring your awareness now to the sits bones and hips.
Again,
Notice where your body makes contact with the chair or cushion beneath you.
Move your awareness up into your belly.
Notice if there is a sense of tightness or gripping here,
And soften.
Bring your awareness now up the spine and into your heart space.
Notice the rise and fall of your breath here.
Move your awareness up to your neck and your shoulders,
Down through the arms and into the hands.
Notice if there is a feeling of energy in your hands.
Move your awareness back up through the arms,
The shoulders,
And up through the neck to the back of your head.
Notice the backside head and your ears.
Notice your jaw,
Your nose.
Notice your eyes,
The space between your eyebrows,
And your forehead.
Notice if you're holding tension here.
And again,
Notice if you can soften in the face.
Finally,
Move your awareness to the crown of your head.
Notice any sensation there.
And take a full breath in now,
Noticing the whole body,
From the soles of your feet to the crown of your head.
As you exhale,
Imagine releasing tension.
Take one more deep breath in.
And on the exhale,
Allow your body,
Mind,
And breath to settle into stillness.
Now allow your breath to return to its natural rhythm.
And as you're ready,
You may flutter the eyes open.
Today's practice is the flower petal mandala.
Gather whatever tactile materials are near you.
Petals,
Herbs,
Leaves,
Found objects.
Go outside if you can.
Let the gathering itself be part of the practice.
Move slowly.
Notice what catches your attention.
If going outside is not available to you,
You may choose to use wedges of fruit with some herbs,
Or found objects from around the home,
Things like torn paper,
Paperclips,
Or a button.
Look for objects that have an interesting tactile quality,
Or that involve the senses with texture,
Or perhaps bright colors.
After you've gathered your materials,
Find a surface.
It could be the earth,
A tabletop,
A plate,
Or a piece of dark paper.
Let the surface be the container for your image.
You'll create a simple repeating pattern in the form of a circle.
Let your hands lead.
Follow the color,
The texture,
And what feels right to do next.
Try not to plan this or to evaluate it.
Just place the objects.
And when it feels complete,
You might wish to photograph the piece.
Then sit with it for a moment.
Reflect on this arrangement as a temporary artwork.
The petals will wilt.
The herbs will dry.
This may be one of the teachings of today's work.
Notice if something in you eases when perfection or permanence are no longer the point.
When you're ready,
Explore these questions in your journal.
What did your hands know when your mind let go?
What shifted in your body during this practice?
And if the mandala had something to share with you,
What would it be?
Use these questions as a guide.
Simply write in response to the piece.
Be curious and have fun with it.
As we close today's practice,
I thank you for taking a few moments to come back to your senses,
Literally and in art.
Be reminded that the body knows the way.
The goodness in me honors the goodness in you.
