Thank you for joining us at Mindful Beats,
A simple tool using music to help us spend time in mindful attention.
Take this time to experience a way of paying attention,
As best you can,
To the here and now.
Bringing your awareness to the sensations of your body and the sounds of the music.
Position yourself in a comfortable posture,
Ideally sitting up with your back straight,
But in any position that allows you to breathe easily and remain relaxed throughout the session.
Bringing your awareness to the pressure of your body through the surface you are sitting on,
The points of contact.
Noticing these physical sensations.
Don't judge them,
Just acknowledge them as you become aware.
When you are ready,
Gently closing your eyes.
Listening to the sound of the keyboard.
I invite you to be aware of its repetitive rhythm.
Let's use this rhythm to take a series of deep breaths.
As best you can,
Follow the inward breath and the outward breath.
Feeling the movement of your stomach and chest,
Up and down.
I invite you to use this rhythm as a guide,
Breathing in to the count of four and then breathing out to the count of four.
I encourage you to breathe with me now.
In Out In Out In Out In Out In Out Now leave the contact and release.
Thank you.
East Nokia Travel Guru You may notice the sound of the drums.
You may choose to shift your attention onto this instrument.
The drums can be your anchor of focus during this song.
The song will build and change as other instruments are introduced and then removed.
As the song progresses I encourage you to notice these different instruments.
Be curious about their sounds.
If your mind wanders or if other thoughts interrupt your focus,
Simply acknowledge where your mind has gone then put these thoughts aside.
Gently bring your attention back to the sounds of the song.
Perhaps you may pick an instrument to focus on.
You may find it useful to picture this instrument.
If it's helpful you could picture yourself playing the instrument.
Notice the hands playing the instrument.
Perhaps now pick another instrument or sound to focus on.
Bringing your awareness back to the sound of the keyboard,
Gently reconnecting with the sound and rhythm of this instrument as the song slowly comes to its conclusion.
To finish up I invite you to take two deep breaths to the rhythm of the keyboard,
Focusing on the sensation of these breaths in and out.
In,
Out.
In,
Out.
I invite you to reflect on how you're feeling in this moment,
This moment of focus,
Of time away from your usual activities.
I hope that you're experiencing a feeling of calm.
The more we practice mindfulness,
The more likely we are to remain in this grounded feeling.
When you are ready and with a relaxed smile,
Gently open your eyes.
Slowly reorientate yourself to the environment around you.
Thank you for joining us at Mindful Beats.
Thank you for once again taking the time to look after yourself,
Both your body and your mind.
I hope that we can practice the power of mindfulness together again soon.
Go gently.
