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.
Settle in by taking a few big breaths in and out,
Then allowing your breath to return to its natural and gentle rhythm.
Breathing in,
Know you're breathing in,
And breathing out,
Know you're breathing out.
Now scanning your attention down all through the body from head to toe.
And if you notice any areas of tension,
Breathe in a sense of relaxation into those areas as you go.
Scanning a gentle and kind attention now to all the sensations in the area of the head.
The face,
The neck,
Shoulders,
Your arms,
The hands,
All through your chest,
The hands,
All through your chest,
The belly,
Back,
Through the pelvic region,
The upper legs,
The knees,
The lower legs,
Ankles,
And feet.
And finally,
Noticing the sensations through the entire body and returning to your breath with attention and awareness as we conclude with 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.
