This meditation is building on the technique of be right back.
So the nine minutes are split into three sections.
The first section being in the moment,
The middle section knowing what feels right or being aware.
And the final section is getting back or returning to who we really are.
So go and get yourself very comfortable and we'll begin.
So I've developed a technique and it's called the be right back mindfulness meditation technique.
And the idea is that you split your time that you want to practice into three roughly equal chunks of time.
And you practice a different technique within those three sections.
So the first section is always to ground yourself and to be in the moment.
The middle section is always to be aware of how you're feeling and know what feels right for you.
And the third section is to help you to get back to your day or to perhaps to feel a little bit more like yourself.
So we're going to use mantras in each of those three sections.
And this is a really good technique if you're short on time because it's very strictly going to be nine minutes or three minutes spent in each of the three sections.
And I wonder if it will go fast or slow for you.
It would be interesting to hear your thoughts.
Okay,
So get yourself very comfortable as always.
I'm just going to put our hands down on the lap or the knees sitting up nice and tall,
Making sure our feet are flat on the floor and give the shoulders a little roll around,
Take a little stretch into the neck,
Looking up and looking down just to relax the jaw and just preparing ourselves for our practice.
So if you haven't already done so,
You might like to close your eyes now or simply soften your gaze.
And just take a few moments to breathe and to settle down here,
Feeling the weight of your body grounded into the earth through your feet,
Feeling supported through your sit bones and feel the contact of your hands and your lap so that you feel connected with your own body.
And let's take two deep breaths together.
So breathing in through your nose,
Exhaling fully through your mouth,
Release and feel softness through your body.
And again,
Breathing deeply through your nose and letting go,
Exhale.
So closing your mouth if that feels comfortable for you and starting with your yuzha-ey breath.
And just taking a moment to balance the breath,
The inhale and the exhale.
And we'll begin with our three-part technique.
So the first part is be.
Give yourself permission to be here right now in this moment.
And you can repeat any or all of these mantras which work for you.
I do not need to be anywhere else.
I do not need to be anyone else.
I can simply be here.
I can be here in this moment.
I can be here in this moment for me.
I am here in this moment for me.
I can be simply with my breath.
I can be whoever I want to be.
I can simply be.
Take some few moments now just to be,
To stop,
To pause,
To observe.
Allow yourself to be here right now in this moment for you.
Take some deep breaths and as you exhale allow your feet to root and ground you a little firmer in this moment.
I can simply be.
We move to the second section which is right.
And here we have a gentle awareness of how we're feeling and what we need in this moment.
So ask yourself now,
How are you?
And meet your answer with kindness just as you would if a friend were to give you that response.
And you might like to say,
I know what feels right.
I know the right path for me.
And we do not need to compare ourselves to anyone else.
You're exactly who and where you need to be.
You're just right.
Take a few moments to be aware of what feels right for you.
And remember what the right path is for you.
And you might like to say,
I trust that I know what is right.
I trust that I know what feels right.
Take a last few moments here.
I know what is right.
Now we move to back in our be right back technique.
And just allow your body to soften as you exhale.
Allow yourself to be supported.
Allow yourself to accept who you are and where you are.
And just relax your whole body now.
Moving our relaxation from our toes to our head.
So relaxing our feet and toes.
Relaxing our legs.
Relaxing our tummy and our hips.
Relaxing our back and shoulders.
Relaxing our chest.
Arms,
Hands and fingers.
Relax your head,
Your neck and face.
And just relax your whole body.
Before we return back to our day,
Perhaps feeling a little bit more like ourself.
So taking these last few moments just to sit in practice.
And just being aware of the three sections we've worked through.
Being in the moment.
Knowing what feels right.
And allowing ourself to relax so that we can get back to who we are.
And our day.
And perhaps a little mini mantra has come to mind during your practice.
Something positive you want to take with you from your practice into your day.
And if so,
Just repeat this a couple of times.
If not,
Don't worry.
So let's take three deep breaths together to finish.
Breathing in through your nose and out through your mouth.
And two more times.
And then beginning to make any tiny movements you want to make.
Wiggling fingers and toes.
And eventually bringing the hands up.
Giving the hands a little rub.
Taking the hands over the eyes.
And blinking the eyes open inside the hands.
And bring the hands down when you're ready.
And I'm here.
I hope you enjoyed those nine minutes out of your day to be right back.
I look forward to seeing you again very soon.
Bye for now.
