Hello,
Pashalindi here.
Here's a short mindfulness practice designed to help us let go of thinking and come back to the present moment,
To sensations in the body.
So first,
Finding a comfortable sitting or lying position.
Either closing your eyes or leaving the eyes open with a relaxed,
Soft gaze.
And taking a few nice,
Long,
Deep breaths.
Breathing fully.
And then allowing the breath to settle into its own natural rhythm.
And now moving the spotlight of your attention to the crown of your head and feeling into sensations there.
Do you notice any tingling or numbness?
A sense of pressure?
Any coolness or warmth,
Perhaps?
So feeling sensations,
Noticing any changes.
And letting any thinking that arises just be,
Without getting caught up in it.
And now we'll continue to scan our attention downwards,
Body part by body part.
So scanning through the face.
The eyes.
The cheeks.
Nose.
Lips.
Ears.
Neck.
The left shoulder.
Left arm.
Left wrist.
Left hand.
And each finger.
And now moving to the right shoulder.
On the right arm.
Wrist.
Hand.
And each finger.
Moving back to the back.
Moving downwards to the lower back.
And if we notice any painful sensations,
Totally fine to move.
It can be interesting to attend to the direct experience of the painful sensations.
Perhaps noticing thoughts and feelings that arise around this pain as well.
And seeing if we can just let those thoughts and feelings be.
Just breathing into any painful areas.
The left hip.
Moving down the left leg.
All the way to the ankle.
Left foot.
And each toe.
Now moving back up to the right hip and down the right leg.
To the ankle.
Foot.
And each toe.
And now opening up the awareness to the entire body and noticing any sensations that arise anywhere.
And if you wish,
Why not continue,
Every now and again,
Tuning in to sensations in the body.
Thanks for taking time to reconnect.
