Hello,
Pashalindi here.
Here's a short mindfulness practice designed to help us let go of thinking and come back to the present moment.
So first,
Finding a comfortable sitting,
Standing or lying position.
Opening your eyes or leaving your eyes open with a soft gaze and taking a few nice long deep breaths.
Settling fully on the out breath.
And then allowing the breath to settle into its own natural rhythm.
And now bringing your attention to whatever is supporting you.
The sensations of contact there,
Where your body touches the seat or the ground or whatever you're lying on.
What are you noticing there?
Maybe some pressure or weight?
Feeling of hardness or softness?
Temperature?
Places that feel warm or cool?
And maybe some subtle movements like tingling or pulsing?
Maybe itching or numbness?
And do sensations change or do they stay the same?
If your mind wanders away,
That's fine.
Simply inviting it to come back.
And now moving the attention to another point of contact.
Maybe where the hands or the feet rest perhaps?
What do you notice there?
Simply relaxing into feeling,
Knowing these sensations.
What about some other points of contact?
Maybe inside the mouth?
Where the lips touch?
Or the tongue rests?
Maybe you notice different sensations here like moisture or dryness?
What about sensations of contact in the armpit?
Can you feel heat?
Moisture?
The contact of clothes on your skin?
And now moving to the eyelids.
Whether your eyes are closed or open.
See if you can feel the sensations of contact between the eyelids.
Or if your eyes are open,
Between your eyelids and your eye sockets.
And what about anywhere else in the body?
Bringing up the awareness to the whole body and feeling sensations of contact anywhere.
Noticing those sensations,
Noticing if they stay the same or change.
Perhaps noting their qualities.
Let's continue for a few more moments in silence.
And if you wish you can continue.
Perhaps noticing different sensations at points of contact in your body during other times in your day.
Thanks for taking time to reconnect.
