So are you ready for a mind massage?
Find somewhere where you can sit comfortably and be undisturbed for a few minutes.
And then move.
Into that support into that seat until you feel 10% more comfortable wherever you are And now we'll make connection between the fingers.
It's called a mudra connection.
And the reason for this is because we have nerve endings that connect to different parts of the brain.
Now connecting thumb and index finger.
Connects to concentration and to middle finger connects with patience.
Both quite relevant and helpful when practicing mindfulness and meditation.
So just play around,
See which one feels more comfortable,
Or perhaps both,
And then allow your hands to relax in your lap.
And then allow your gaze to lower or your eyes to close if you feel comfortable.
And imagine that there is a spotlight above your head.
And it's beaming down a white,
Soothing light that just covers the space where you're sitting.
Now take a deep breath in through the nose and hold it at the top.
And slowly breathing out through your mouth.
One more time,
Breathing in through the nose.
And holding,
Holding,
Holding and blowing it out your mouth.
And now feel that white light across your face.
Feel it softening your jaw.
Feeling it moving down to your shoulders.
Feel it now on the chest.
Going down to the belly.
And feel yourself just sinking a few more centimeters into the chair.
So are you feeling distracted yet?
Bye thoughts.
Sounds around you.
Sensations in the body.
If you are,
That's completely normal.
It's what we expect.
And what we're going to do now is find different focuses for your awareness.
An anchor where you can rest your focus and it gives you somewhere to return to when you feel that sense of distraction.
So on the next inhale,
Move your awareness down to your toes.
The feeling of being rooted to the spot.
And feeling sensations in your big toes.
Little toe.
All the toes in between.
And feeling the support of the ground below.
And now imagine yourself from the inside out.
So feeling the heart center.
Feeling your organs.
Feeling your lungs pumping.
And now see yourself as if you're a fly on the wall.
Looking at your body,
Looking at yourself sitting here from the outside in.
And now imagine yourself walking in nature.
Taking in all the sights,
The sounds,
The smells around you.
And now picture a childhood scene.
A joyful scene that makes you smile,
Makes you laugh.
Notice the colours.
Listen to the sounds.
Focus on the taste in your mouth.
The smells,
The aromas.
And really observe the way that you have a remote control.
Over your awareness.
Now breathe deeply and just focus on your inhale for the next few breaths.
Just the breath in.
And then for the next few breaths,
Just focus on the exhale.
Breath out.
Just the release.
The Latin Gang.
And then for the next breaths,
Just focus on the pause.
At the end of the inhale,
And at the end of the exhale.
The pause is the source of calm.
You actually experience it with every cycle of breath.
Even if just for a fleeting moment.
So when you need stillness,
Just choose to focus on the pause.
To bring both your mind and your body into the present moment.
And it also helps you to disconnect from stress.
The more you practice it,
The easier it becomes.
So now imagine.
.
.
You've got a little hole in the top of your head,
Like a whale.
And as you breathe,
The air is entering through the top of your head and moving through the body like a wave.
Flowing in and out.
And imagining the tide going back out to sea.
And just being left with a gentle breeze.
A beautiful sunset and calm waters.
To quote Vincent van Gogh,
The heart of man.
Is very much like the sea.
It has its storms.
It has its tides.
It has its depth.
And it has its pearls too.
Now take one long breath in.
Let it go.
Feel the surface beneath you.
Feel every part of you that is supported.
By the chair,
The surface below.
And then very gently.
Open your eyes.
