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.
I invite you to settle in by taking a few big breaths in and out,
Allowing your body and your mind to relax as you do,
And allowing your breath to return to its natural and gentle rhythm,
And taking a moment to notice how you're arriving into this moment.
What's your mood like?
There's no need to shift or change anything,
Simply noticing with a mindful awareness what is here right now.
Whatever the state of your body or mind,
You're welcome to share in this practice from that place,
Just as you are.
Letting go of any battle with how things are in this moment,
Resting by simply accepting this is as it is in this moment.
Feeling your feet on the floor,
The rise and the fall of your belly,
Accepting the state of your body and heart and mind,
Just now,
Just as it is,
In this moment,
Ever-changing moment by moment.
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 the 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.
