Right,
Finding our mindfulness spot.
By now maybe we have a good place to practice,
A lovely comfortable chair but not too comfortable where we can ensure that our back is straight and that our feet are firmly on the floor or maybe it's a cushion on the floor that you've been sitting on.
Just choose that place and settle in.
Resting your hands on your knees or in your lap,
Keeping the back reasonably straight,
The chin slightly tucked in and if you like you can close your eyes.
Time to come home.
Whatever time we would have spent sitting in traffic we can dedicate to looking after ourselves.
Feel gratitude for yourself for doing this today.
Just respect that inner voice that encourages you to listen to this,
To carry on with this.
You really are making yourself a great offering.
Letting go of any obstacles and anxieties today.
Let's just breathe it in.
Breathe in this lovely air.
Expand the lungs through the nose,
Breathing in and exhale through the nose.
Again breathing in and exhaling through the nose.
Last time beautiful immune boosting breath,
Breathing in and exhales through the mouth.
Let it go.
Let go of what doesn't serve you today.
Let's be happy for being safe at home.
Being at home with ourselves,
Finding the breath in your body.
Where do we feel the breath?
Do we feel it in the abdomen?
Do we feel it in the chest?
Perhaps at the nostrils?
Just choosing one place where you can really feel the body moving or the air moving and just rest your attention there.
Observe the quality of your breath,
The shape of the breath and just breathing normally.
Breathing in,
I know that I'm breathing in.
Breathing out,
I know that I'm breathing out.
Let's be kind to ourselves as well.
Don't have to focus too hard.
There's an attitude of non-striving that we employ to our focus.
We don't have to be the best or the most perfect mindfulness practitioner.
By trying too hard we create agitation in the mind.
So ease back a bit on the focus.
Relaxed but aware.
It's how we sit and it's how we approach this.
Thoughts may arise.
Thoughts in the body too or sounds.
We don't need to react to them.
We don't need to be annoyed by them as if they were little flyers.
We acknowledge that they're there without trying to swat them.
And gently we return our awareness back to our breath as if that breath was a little puppy dog.
We don't hit the puppy dog.
We just gently encourage to come back.
The body just breathes itself.
We're just the observer.
We're witnessing the miracle of the in-breath and the out-breath.
But here we're Moving now back to a deeper breath,
Dropping the chin.
Let's breathe in slowly through the nose,
Taking in the beautiful air,
Expanding and filling the lungs.
Beautiful resilient breath,
Releasing out the nose slowly.
Breathing in deeply,
Immune boosting breath,
And then releasing out the nose.
Last one,
Breathing in through the nose,
And release slowly out the mouth,
Calming the nervous system as we do this.
Well done.
Lifting your chin slightly and opening your eyes.
Thank you for practicing with me today.
