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.
To begin,
I invite you to boost your energy by taking a nice breath in,
Filling the lungs right up,
And then exhaling gently and slowly,
Releasing all the air from the lungs.
Allowing your breath to return to its natural and gentle rhythm,
Breathing in through your nose and out through your mouth,
If that's possible for you.
Feeling yourself breathing,
Feeling the weight of the body.
And then in your own time,
I invite you to start counting the breath.
Counting one as your chest and belly rise on the in-breath.
Counting two as your chest and belly soften and relax on the out-breath.
When you get to ten,
You can stop and start again at one.
Anytime you get distracted by a thought,
A body sensation or a distracting noise around you,
The moment you realize you've got distracted,
Simply return your attention to the breath and start again.
I'm going to give you a minute or so to just keep counting the breath and starting again each time you notice that your mind has wandered.
?
] And we'll finish the practice with the ring of the 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.
