Hello and welcome to mindfulness with Ruby.
In this practice we will be opening our awareness,
Becoming more aware of our thoughts,
Emotions,
Sensations,
Sounds,
Anything that comes up for us.
So please get comfortable,
Lower your gaze or close your eyes and let's begin.
As you are sitting or lying,
I would like for you to slowly bring your attention to your breath.
Feel the gentle rising and falling of your breath,
Not trying to change it in any way,
Just observing.
If any thoughts come to mind,
That's okay,
With kindness and patience acknowledge that thought and let it flow by.
I would like for you to bring your attention to the sound of your breath,
What does it sound like to be breathing right now?
Are you able to hear your inhales and exhales?
Or maybe not?
And if not,
That's okay.
We are just kindly observing.
If a picture or memory comes to mind,
Again it's okay,
Acknowledge it and then you can return back to your breathing when you're ready.
If you feel any physical sensations,
Once again that's okay,
Just acknowledge,
Notice it and then slowly go back to your breath.
We are simply being aware of our experiences right now in this moment,
Not trying to judge whether an experience is good or bad but just seeing it for what it is.
Whatever it is that may come up for you,
Acknowledge and kindly go back to your breathing.
You may find it helpful to place your hands on your chest or your stomach so you can feel your breath but do whatever works best for you.
I would now like for us to take this practice and continuing with it,
I'd like for you to imagine that you are sitting in a garden,
A peaceful garden,
Surrounded by green grass,
Beautiful trees,
A river up ahead,
Colourful flowers surrounding you.
Take a moment to be in your garden of awareness.
What can you see in your garden of awareness?
You may see a waterfall,
Whatever it is,
Take a moment to notice and appreciate and then when you're ready and when it feels right,
Bring your attention back again to your breathing.
You can think of your thoughts as flowers,
As a thought comes to mind,
Maybe that can translate visually into a flower emerging from the ground.
Acknowledge that flower and then leave it where it is whilst you return back to your breathing.
You may notice or you can see if an emotion has come up and that could translate visually into a rush or a wave from the river.
Acknowledge that wave within the river and then return back to your breathing,
Not trying to dismiss it or be annoyed with it but just allow it to be what it is.
Enjoy being in your garden of awareness.
Enjoy being in your garden of awareness.
When you are ready,
I'd like for you to open your eyes and just look into your eyes.
Open your eyes and bring your attention back into the room that you're in.
Thank you for trying your best to commit to this practice and I hope you enjoyed being in your garden of awareness.
