Welcome to today's mindful meditation practice.
I invite you to take a good seat and put your mindful body on,
Allowing your spine to lengthen,
Your shoulders to relax,
And your hands to gently rest upon your thighs.
Find stillness in your body by gently inviting any mindful movements into your body to help you settle into stillness.
Once your mindful body is on,
I invite you to connect with your breath,
Placing your attention on the inhale,
Noticing as you exhale.
You'll notice that even though you are practicing stillness,
The body is still moving,
Breathing itself.
Open up your senses to notice what's going on in your body right now in this moment.
And for today's practice,
Our objective attention will be on listening.
There's a quote that says,
The quieter you become,
The more you can hear.
When we focus our attention on sounds,
It's an easy and effective way to practice present moment awareness.
Give your full focus to the sounds around you by tuning into your senses.
What do you hear?
Maybe it's the sound of your breath,
Inhaling,
Exhaling.
Maybe it's the sound of your heart beating.
Maybe it's a sound in your environment.
Maybe it's just the sound of my voice.
For the next several moments,
I invite you to listen to all the different sounds in your environment.
Whenever you hear the sound of the bell,
That will end our practice together.
When your mind begins to wander,
Smile and come back to your body,
Hear the breath and the sounds that you hear.
And when your mind begins to wander,
Smile and come back to your body,
Hear the sound that you hear.
.
I'm going to be ringing a chime when you can no longer hear the sound.
Place your hands on your heart.
Taking a deep breath and remembering the quieter you become,
The more you can hear.
Thank you so much for your practice.
