G'day,
My name is Rachel Grace.
This short mindfulness practice is designed to support individuals or groups to take just a few minutes to let the mind and the body arrive together in this moment,
Right here,
Right now,
Fully focused,
Feeling calm and relaxed,
Ready to make the most of this time.
So to prepare,
Please find yourself a posture that supports you to be both alert and relaxed.
Allowing your eyes to gently close or softening your gaze down to the floor or table in front of you,
If that feels right for you.
And we'll start the practice with the ring of the gong.
Paying attention to your feet,
Notice how your feet make contact with the floor.
Noticing the solidity of the ground underneath your feet.
Now shifting attention to notice where your body is making contact with the chair.
Noticing what the sensations are like where your legs,
Buttocks,
Back make contact with the seat that is supporting you.
Can you feel the difference between where there is contact and where there is none?
Allowing the ground and the chair to hold and support your body without you needing to do anything.
Now shifting your attention to your hands,
Feeling whatever sensations are there to be felt.
Perhaps warm,
Cool,
Tingling,
Heavy light.
There's no right or wrong,
Just getting curious and noticing how your hands feel right here,
Right now.
And now for this last minute or so,
Bringing attention to the breath.
Asking yourself,
Where can you feel the breath most easily?
Is it at the nostrils where the air comes in and out?
Is it in your chest?
Or maybe your belly?
Feeling that place as the anchor for your attention.
This is where you come back to over and over whenever the mind wanders off.
So feeling the sensations of each in-breath and every out-breath as best you can now and again each time you notice the mind has wandered off.
And we'll finish the practice with the ring of a gong.
Allow your eyes to open,
Gently bringing your attention back up into the environment around you.
Take a moment to stretch or sit back a little and just notice how you feel.
Good on you for taking a moment to focus the mind to make the most out of your time.
Let your intention be to carry this focused and calm presence with you as you begin what's ahead of you now.
Thank you.
