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 deep breath in and relaxing your body and your mind as you gently breathe out.
Intentionally setting aside what you were just doing and whatever is next on the agenda.
Just letting your attention settle into this moment,
Right here,
Right now.
Checking in with the sensations of the body.
How does your body feel?
What emotions are present for you in this moment?
And what is your mind doing right now?
Letting all of this be just as it is,
Letting yourself be just as you are.
Now directing your attention to wherever you feel the breath most predominantly.
And when you find that place,
Bringing your attention there and just resting.
Where's your attention now?
If you notice your mind has wandered away from the breath,
It's not a problem.
Just simply notice and then let the thought or distraction go and begin again noticing the breath.
As we approach the end of this practice,
I invite you to take a deep breath in,
Filling your lungs and then relaxing on a long exhalation out as we end this session with the sound 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.
