Hello everyone,
Welcome back.
I invite you to find a comfortable seat and give yourself permission for the next few minutes to slow down and create your daily pause.
Maybe you take a couple of deep breaths just to send a signal to your nervous system that now is time to exhale.
Maybe you close your eyes,
Maybe you keep them open and you just look down on the floor in front of you.
And you know I like to think that our practice has three principles or three pillars.
One of them is attention and we spoke about it.
Our capacity to direct attention and to sustain attention.
The second one is intention.
Your personal why.
Why you are coming back to this daily pause.
What are you trying to achieve?
What's important for you in your emotional and mental well-being?
Why is it important for you to feel calm and balanced?
And the third one is attitude.
Your attitude towards the practice.
It's your personal how you are doing it.
And the attitude is always encouraged to be the same.
It's an attitude of kindness,
Curiosity.
It's the idea that even if in your whole practice you were completely lost in thought and maybe only once for a brief moment you noticed your breath,
This is also fine.
This is also your practice.
So attention,
Intention and attitude.
The three principles.
Right now as you are settling in and listening to my voice,
I do invite you to inquire what's your intention.
What's your personal why?
Sometimes it may be just the idea that you want to become a better version of yourself.
Maybe it's an idea of you training your mind to be more resilient and calm and present.
What is your personal why?
From here see if you can feel the body inside out.
We are continuing to explore and learn to be mindful and aware of our bodies.
Right now I invite you to feel your feet on the ground.
Your hands on the lap,
Your shoulders.
See if you can soften any tension that you may find.
See if you can feel your breath and sense your breath.
Notice and observe your body breathing.
And see if you can stay with it.
With kindness,
With curiosity.
See if you can stay curious towards something that's so mundane and so familiar and so simple.
Taking a breath in and breath out and feeling your body vibrating and pulsating.
For each of us these sensations are different,
Unique.
What are you listening to and feeling and tuning into your own personal inner world?
Feeling and experiencing your body as it is.
And feeling and experiencing your own personal inner world.
It may be by this time that you got distracted a couple of times.
This is normal.
Simply every time you get distracted and you realize that you're lost in thought and you're thinking about your to-do list or plan for the evening or maybe criticizing and judging the present moment.
This moment you have a choice and perhaps bring your attention back.
With kindness and curiosity you're simply again inquiring into how does it feel to be here.
To feel what you're feeling,
To sense what you're sensing.
You're welcoming.
Breath in and breath out and thoughts are coming and going and they're not sticky or at least you don't make them sticky.
You let them go and you know that you will have a chance to think them later if they are important.
Fry for 4 minutes before Michele Holds it down.
And now see if you can sort of widen your attention and become aware of the whole body from the crown of your head to the toes.
You're sensing the whole body sitting here,
Breathing here.
You soften any tension that you may discover.
You're welcoming every breath.
You feel the ground beneath you,
A sense of gravity.
And in your own time,
You may open your eyes,
Perhaps take a deeper breath,
Perhaps simply welcome the light around you in the room and see if you can set another intention,
An intention for what's next.
What is it that you want to do next?
How do you want to be and feel next?
And this is also important.
Thank you and I'll see you next time.
