In this mindfulness practice we're going to be focusing upon our thoughts,
Our feelings and our physical sensations.
This is called mindful labelling.
So if we were just to spend a few moments just considering where we're sitting.
So seeing if we can embody a posture of being alert and wakeful.
Having your head,
Neck,
Back in alignment.
Having both feet on the floor.
And if it feels comfortable to be able to close your eyes or have a soft gaze apart in the room.
And if you wish to place both your hands on your lap.
So if we were just to notice what's here in our body right now.
So what physical sensations are you aware of?
Perhaps you might notice a point of touch.
We're sitting here on the chair.
Or your feet both on the floor.
Now if we were to focus our attention on our breath.
So noticing the mild sensations as we breathe in and as we breathe out.
You may observe the mild stretching of the abdomen.
That in breath and that out breath.
Or noticing the pauses between each breath.
Between the in breath and the out breath.
In the out breath to the in breath.
Each breath unique.
Now if we were to draw attention to our thoughts in the workbench of our minds.
Perhaps you already have been drawn to your thoughts.
Just noticing what's here.
And as you observe the thoughts.
Seeing if you can label it as a thought.
As a thought.
So you may be having thoughts of worry.
Thoughts of sadness.
Perhaps there may be fearful thoughts that are here.
Or thoughts of contentment.
Just noticing what's here.
And just allowing it to be here.
Seeing if you can label it as a thought.
And letting it go.
As if we were to view our mind a bit like the weather.
So us being the sky.
And our thoughts being similar to weather patterns.
So we may have sunshine,
Clouds,
Rain.
The same we can have many different thoughts.
As with the weather.
It comes and it goes and it passes through.
And the sky remains the same.
The same with our mind and our thoughts.
So observing these thoughts and letting them go.
Just noticing these thoughts.
Letting them go.
And then just waiting for the next thought.
Now if we were to draw attention to our emotions.
So what emotions and feelings are here?
Do you notice any anxiety?
Any fear?
Any sadness?
What feelings are here?
Just seeing if you can notice them and label them as an emotion.
And if there's a strong emotion,
Just seeing if you can breathe into that area.
Softening and letting it go on the out breath.
This time if we were to move our focus to sensations.
So what sensations do you notice that are here?
Is there any feelings of warmth?
Any discomfort or tension?
Just label it as a sensation.
Letting it go.
Just observe what's here.
Just as we can do for all thoughts,
Physical sensations,
Emotions.
We can observe it,
Label it,
Letting it go.
Just as if we were to view our mind like the sky and the weather.
We have all different weather patterns.
Different weather patterns of the mind.
Now if you were just to bring back to our whole body sitting here.
Breathing in through the whole of our body this time.
Just to notice those physical sensations of the breath as we breathe in and out.
As we're coming to the last few moments of this practice,
I'm going to ring the bell which will mark the end of this practice.
So just give yourself a few moments to come round.
Become aware of your physical surroundings.
To be able to open your eyes.
Be aware of where you are in this moment.
Thank you.
