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 take a few deep breaths,
Relaxing your body.
Relax any obvious areas of tension as you settle into this practice.
Now I invite you to bring to mind someone you know who is struggling and having a hard time at the moment.
Get a sense of this person,
See them in your mind's eye.
And then silently repeat these phrases after me,
Directing this compassionate intention to them.
May you be filled with loving kindness.
May you be safe from inner and outer dangers.
May you be well in body and mind.
May you be at ease and may you be happy.
Letting these feelings of kindness permeate your body and mind,
Repeating again,
Thinking of this person who's struggling.
May you be filled with loving kindness.
May you be safe from inner and outer dangers.
May you be well in body and in mind.
May you be at ease and may you be happy.
Feel the quality of the state of heart and mind this practice generates and take this with you and share it with those around you.
And taking a deep breath in and out as we end this practice 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.
