Welcome.
For this practice,
I recommend finding an upright but relaxed seated position.
Something that allows you to be both alert and still.
However,
Feel at liberty to choose what best suits your needs for today.
And take these first few moments to get settled.
We'll use the first part of our practice to start to slow down mentally.
Slowing the stream of thoughts.
We'll tune into presence by gradually tuning out the static of the mind.
And synchronizing with the here and now.
When the bell sounds,
We'll practice anchoring our attention on a mantra.
Through this practice of concentration,
It's easier to move into a state of open awareness.
Mental stillness.
Which is how we'll conclude our practice.
Once you've finished making your last adjustments,
Start to take three deep breaths.
Gradually letting each breath get a bit deeper than the one before it.
Start to invite in a sense of softness.
Softening from the inside out.
Allowing the center of the body to relax.
And soften through the shoulders.
Feel the muscles in the side of the neck relax.
Continuing to let this sensation glide upwards,
Softening the jaw.
Relax the muscles in the cheeks.
Relax the corners of the eyes.
Softening through the brow.
Bring your attention to the forehead.
Letting your attention be pulled upward.
Start to bring a sense of open awareness to the body as a whole.
Noticing the whole body.
Any sensations that call your attention.
Don't try too hard.
Let the experience be just as it is.
Nothing to do.
No problem to solve.
Nowhere but here.
Nothing but this moment.
Nowhere but here.
Nowhere but here.
Notice as thoughts arise.
Without judgment.
Each time you've noticed that the mind is starting to drift off.
You've had your moment of mindfulness.
And you can appreciate and be grateful for it.
And without judgment,
Just bring your attention back to this breath.
You can always start again with this breath.
No problem to solve.
Nothing to do.
Nothing but this moment.
Now we'll begin to anchor our attention on a mantra.
Repeating to yourself silently.
In this moment,
I am grateful for my life.
As you inhale,
In this moment.
And as you exhale,
I am grateful for my life.
In this moment,
I am grateful for my life.
Continue to repeat the mantra on your own,
Silently.
As you inhale,
In this moment.
And as you exhale,
I am grateful for my life.
Notice the different layers of attention.
That even while you repeat the mantra,
The mind can drift off into other things.
Each time you notice that it's done so,
That is your moment of mindfulness.
Gently bring your attention back to the mantra.
In this moment,
I am grateful for my life.
As you inhale,
In this moment.
And as you exhale,
I am grateful for my life.
And as you repeat the mantra,
Bring part of your attention to the body.
Notice if you can sit a bit taller through the spine,
Lifting through the crown of the head.
Let your movements be soft,
Relaxed,
Mindful.
Notice the body.
Bring a sense of softness again to the shoulders.
But let the chest be broad and open.
In this moment,
I am grateful for my life.
And for just a few more rounds of breath,
Repeating the mantra.
Connecting with a bodily sense of gratitude.
As if you're saying thank you from the inside out.
A heartfelt thank you.
And you can begin to release the mantra.
Imagine the space in the mind is open and vast.
And try to remain in that space of openness.
Recreating it moment by moment.
Opening up.
A sense of awareness of the space around you.
Paying attention through your hearing.
Seeing how far you can stretch out your sense of hearing.
Listening with your whole body.
Without judgment.
Allowing your experience to be just as it is.
This is the present moment.
Space around you.
Space within you.
Space within you.
Space within you.
Allowing your attention to be drawn back into the breath with your next inhale.
Feel where it moves into the body.
Starting to imagine the space around you.
When you're ready,
Slowly blinking the eyes open.
Maybe taking a moment to connect the hands to heart center.
Or connecting your thumbs to the place in the center of your forehead.
Connecting with a bodily feeling of gratitude.
Thank you.
