Welcome back for another day of mindfulness together.
My name is Susan Kaiser-Greenland,
And the first thing we're going to do is find a way to sit on our cushions with our legs crossed,
Or I'll sit in our chairs with our feet flat on the ground,
But a way where we can sit up straight but still be relaxed and comfortable,
And also where we can find a centered feeling on our cushion or in our chairs,
So we feel centered both in our minds and our bodies before we practice awareness of sound.
So first we're going to zip ourselves up by putting one hand in front of our belly button without touching our body,
And the other hand back at the base of our spine or our backbone without touching our body,
And then remove our hands up in the air but alongside where your backbone is,
And stretch your hands up into the air reaching toward the sky.
Now while we're moving our hands up along our backbone on either side,
Not touching our bodies but along where it would be,
We say zip because we're zipping ourselves up.
And when our hands are reaching high in the sky,
We wave our hands in a silent cheer,
Then we drop our arms down again,
The other hand in front,
The other hand in back,
Remember one hand by the belly button,
The other at the spine,
Base of the spine without actually touching your body,
We move our hands up as if we're zipping ourselves up our backbone and reach high in the air,
Silent cheer again.
Then we drop our hands down and we start to sway side by side,
We just sway to the left and back to the right again,
Keeping our sit bones or our bottom on the cushion left,
Right,
And then settle back into a feeling of center in the center of the cushion.
And while we're swaying back and forth left to right,
We say tick,
Tock,
Like,
O'clock until we find our center.
So to the left we say tick,
To the right we say tock,
Swaying back left we say tick,
Swaying back right we say tock,
And then finding our center we say until we find our center.
And the last piece of this game is I ring the bell here and you listen to the tone and when the sound stops,
You raise your hand,
Remembering for the young children that this is what it sounds like when the sound starts,
And this is what it sounds like when the sound stops.
Starting stopping.
Are you ready?
All right,
This is going to be fun.
So one hand in front,
One hand in back,
Zip,
Silent cheer,
Other hand in front,
Other hand in back,
Zip,
Silent cheer.
Now swaying side to side it's tick,
Tock,
Like,
O'clock until we find our center.
And now listen.
And raise your hand when you can't hear the sound anymore.
Is your hand raised?
Let's try it again.
One hand in front,
One hand in back,
Zip,
Silent cheer.
Other hand in front,
Other hand in back,
Zip,
Silent cheer.
Hands down on the top of the upper part of your legs and then swaying side to side it's tick,
Tock,
Like,
O'clock until we find our center.
Listen.
Raising hands when the sound stops.
There you go.
One last time.
One hand in front,
One hand in back,
Zip,
Silent cheer.
Other hand in front,
Other hand in back,
Zip,
Silent cheer.
Tick,
Tock,
Like,
O'clock until we find our center.
I can't hear it anymore.
Can you?
Well that's it for today,
So let's dedicate this practice to someone we know and that we like a lot.
You can bring an image or a picture in your mind.
Just imagine somebody you know.
It could be your mom or your dad or your friends or your neighbors or even a pet.
Aunts,
Uncles,
Grandparents.
Just imagine someone in your mind and send friendly wishes to them,
Things that you hope for them.
Something like,
May they always be happy and have a lot of fun.
May they be healthy and strong.
May they be safe and live in peace.
