Come to any seat that is comfortable for you.
You can sit cross-legged,
You can lay down,
You can sit in a chair.
Allow the spine to be long and tall.
And once you find your comfortable seat,
Just take a deep breath in.
And sigh it out.
Mentally,
Thank yourself for being here right now,
Taking this time for yourself.
These few precious moments.
And allow the experience to be exactly what it will be for you without any expectations or judgment.
Simply being with what is.
Allow the eyes to close.
And in this practice,
I will guide you through mindfulness of noticing,
Which will allow our mind to start to calm.
Allow our mind to start to calm.
So begin to notice the breath.
Without changing it.
Just feel and notice if the breath is shallow and short.
If it's long and deep.
No judgment.
However the breath is,
Just notice it.
And allow the breath to be a little deeper,
A little fuller.
Let the belly really puff out like a Buddha belly on your inhale.
And let it sink back in on the exhale.
Feel the breath rise and fall.
Your breath,
Your life,
Just notice the beauty and peace.
And that simple awareness of that breath in and out.
Allow the breath to be natural and flow as it will.
Now begin to notice the part of your body that is in contact with the surface.
You are on the floor or the chair.
Bringing awareness to where your body and the surface meet.
Feel the support.
The breath supporting you.
The structure of your position supporting you.
And let the breath flow as it flows.
The structure of your position supporting you.
Begin to notice any thoughts that might be floating through the head.
Might be a thought on repeat from the day and just notice without judgment or attachment or latching on.
Let it be a curious,
Ah,
That thought.
Again,
Noticing any thoughts that might arise.
They're not good or bad.
They're just there.
We all have thoughts.
So bring in some compassion.
Even congratulate yourself for noticing the thought.
Now let the thought just hop on the sound wave of the bowls.
Like a little thought passenger on the sound train.
Let the sound.
Carry the thought away with love.
Notice any reactions to this experience.
Again with that playful curiosity.
Notice how you are relating to this time of simple mindful practice.
If there is any struggle or resistance,
Notice it with kindness.
Every thought,
Feeling,
Sensation is welcome.
We're not pushing it away.
We're just noticing and not attaching to it.
As we stay here for a few more minutes.
Allow yourself to be with whatever arises.
If you notice you're caught or stuck,
It's okay.
Notice and then allow the awareness to be with the sounds.
So if the thought grabs you.
We notice it.
And then allow the mind to notice the sound and rest in that space.
With kindness and compassion.
This is the mind circle as we stay with it for a few more minutes.
Relax.
You you you you you you you you you you bring your awareness back to your body where it is in contact with the surface that is supporting you bring the awareness to the breath that is supporting you take a moment to thank your body,
Thank your breath,
Thank your mind and feel very proud of yourself for taking this time to simply be aware and mindful thank you so much for joining us
