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 begin by noticing the sounds around you.
Let the sounds come to you,
Arising and passing away in their own time,
Noticing the sounds just as they are.
Loud sounds,
Soft sounds,
Near sounds,
Far sounds,
Pleasant sounds,
Unpleasant sounds,
No sounds,
Just silence.
Letting your awareness of the soundscape anchor your attention to being fully alert and present,
Here and now,
From moment to moment.
Where is your attention now?
If you notice your mind gets distracted from focusing on paying attention to the sounds around you,
Gently return your attention to noticing what you can hear right now.
Noticing how you relate to the different sounds,
Seeing if you can let go of judgment and reactivity and simply receive the sounds just as they are.
As we approach the end of this practice,
I invite you to take a deep breath in,
Filling your lungs,
And then relaxing out on a long out breath as we end with the sound 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.
