Hello everyone,
This is Mei-Yen.
And as we start today's session,
I would like to bring you to mindfulness practice.
This practice is called arriving in presence.
So let's begin our practice.
Now find a posture that allows you to be comfortably at rest.
Sitting upright to help you stay alert,
But also relaxed.
You may sit in a chair or on the floor.
If you're in a chair,
It's ideal to sit a little forward rather than leaning against the back.
Allow your hands to rest easily on your knees or your lap.
Let your eyes close gently,
Or if you prefer,
Leave them open with a soft,
Receptive gaze.
If for some reason you are unable to sit,
It is fine to stand,
Arms relaxed by your side,
Or to lie down,
Arms and legs uncrossed.
Though you'll want to make sure you stay awake.
As you come into stillness,
Sense that you're pausing,
Arriving in presence.
With a gentle attention,
Notice the state of your body right now.
Notice what's in your mind.
Notice what you're feeling.
Take a full deep breath and release it slowly.
Slowly enough that you can feel the sensations of the exhale as your breath moves through your chest,
Your throat and your nostrils.
You can take one more deep breath and feel the breath moving through the body.
On your next breath,
Allow your breath to resume its natural rhythm and sense that you can relax,
Feeling the gravity and how the earth is supporting you.
Notice in this simple presence,
Without judgement,
The state of your body now.
Is it warm or cool?
Is it relaxed or tensed?
Notice still the state of your mind and your heart.
Is it racing or quiet,
Joyful or sad?
Simply be aware that you're here,
Feeling the grounded sensations of being seated.
Present in this moment.
Notice that you can become present in the midst of whatever is going on for you,
Whether it is pleasant or whether there is pain or tension or worry.
Mindfulness helps to notice and relax all with a spacious and kind presence.
Notice whatever is present now and take a minute to relax with it.
Feel what's inside you,
Your feelings,
Your thoughts and your body sensations.
Feel the benefit of simply being present and know that you can return to this over and over again.
And as we come to the end of this practice,
With your eyes still closed,
Take a deep breath in,
Inhaling and energising your body.
And as you exhale,
Feel the tension melting away,
Relaxing your body.
You can roll your shoulders,
Move your neck,
Move your hands up or in front of you if it's comfortable for you.
And when you're ready,
Gently open your eyes.
