Hello,
Pashalindi here.
Here's a short mindfulness practice designed to help us let go of thinking and direct our attention back into the body,
Into the present moment.
Mostly it's about listening to your body,
So feel free to adapt any of the instructions to suit your own needs as we go along.
So first,
Finding a comfortable sitting position,
Closing your eyes or leaving your eyes open,
Gazing downwards with a soft focus and taking a few nice long deep breaths.
Breathing fully,
And then allowing your breath to settle into a natural rhythm.
And now placing your attention in your feet.
Where do you notice any comfortable sensations here?
Perhaps some contact,
Weight,
Warmth?
And if anything feels uncomfortable,
Simply noticing and seeing if we can stay with that discomfort for one more breath before moving.
And then placing our attention somewhere else in the feet where it does feel okay or comfortable.
And then resting here,
Enjoying these comfortable sensations for a few moments.
Perhaps encouraging a sense of letting go and relaxing on the out breath.
Now placing your attention in your seat.
Where does it feel comfortable here?
So we're looking for those places where we get a sense of,
Ah yes,
That feels comfy.
Perhaps it's some sensations of contact or warmth.
And resting here for a few moments,
Enjoying feeling those comfortable sensations.
Now placing your attention in your torso and chest,
Where do you notice comfortable sensations there?
Perhaps of weight or alignment?
Perhaps feeling the touch of clothes or contact?
There could be a feeling of openness or movement.
And enjoying resting here for a few moments,
Following those sensations.
And now placing your attention in your shoulders.
Where do they feel comfortable?
Perhaps there's a sense of openness,
Movement,
Contact with the clothes.
Enjoying those comfortable sensations.
Now moving on to your hands.
Where do they feel comfortable?
Perhaps noticing some sensations of contact or weight.
And resting here for a few moments with these comfortable sensations.
Moving on to your head and neck.
Where do they feel comfortable?
And resting into these sensations.
And now including your whole body in your awareness and tuning into any comfortable sensations happening anywhere in your body.
Allowing ourselves to fully let go and relax even more deeply with every out breath.
And if you wish,
You can continue.
Perhaps tuning into comfortable sensations during other times in your day.
Thanks for taking time to reconnect.
