Welcome.
In this brief three-part exercise,
You'll learn how to pay attention to each moment on purpose,
Perhaps without judgment.
In the first step of this practice,
We'll practice becoming aware of our experience,
Noticing whatever thoughts,
Feelings,
And sensations might come up.
Then we'll take a chance to gather and narrow the focus of our attention into the sensations of breathing.
Then lastly,
We'll expand the focus of our awareness into our whole body.
Take a moment and enjoy this three-minute breathing space with me.
Please take a moment to assume a really relaxed,
But perhaps dignified posture,
Letting your body express a sense of being present and yet awake.
If you're comfortable doing so,
Close your eyes or lower your gaze,
Then become really aware of what's going on within you right now.
First,
Notice what thoughts are going through your mind.
As best as you can,
Just acknowledging these thoughts as mental events.
Then noticing what feelings you may be experiencing,
Turning towards any uncomfortable or unpleasant feelings rather than trying to push them away or shut them out.
Just acknowledging their presence,
Just noticing these feelings without trying to change them.
Then next,
Notice the sensations in your body.
Scan through your body for any sensations of tension or bracing or tightness.
Can you simply drop your shoulders and soften through your jaw?
Again,
Simply just becoming aware of them,
Merely noting their presence.
Now that you've stepped out of that autopilot and have a sense of what's going on right now within you,
I invite you to redirect the focus of your attention to a single object,
Perhaps the movement of your breath.
Focusing on the sensation of your abdomen as it rises and falls with each breath.
Perhaps the way the breath feels as it hits the back of your throat.
Spend a moment or two just focusing on the sensation of breathing.
Noticing perhaps how your breath may expand as you inhale and fall back down as you exhale.
You know when the breath is moving in and you know when the breath is moving out.
Just giving yourself over to this awareness of the pattern of the movement of your breath.
Gathering yourself and using the anchor of the breath to help bring presence to this moment.
Then lastly,
Having gathered yourself to some extent allowing your awareness to expand by observing all the sensations in your body as a whole.
Noticing any sensations of tightness or discomfort related to holding in the shoulders,
Neck,
Back,
Or face.
If you do become aware of tension,
Can you imagine that your breath can move in and around this discomfort?
Trying to befriend the sensations without shifting or changing them.
Feeling what it's like to connect with your whole body while you create a more spacious awareness.
When you're ready,
Allow your eyes to open.
Thank you for taking a moment to practice with me.
I'll see you next time.
