Hi friend,
I'm Shania Gordon and I am so glad you're here.
I'm a mindfulness meditation instructor.
And this meditation is on the absolute truth that the only place your mind can call home is the present moment.
But before we begin,
I'd love to acknowledge a few things.
The practices I offer are rooted in ancient mindfulness traditions,
And they originated in South and Southeast Asia.
I share them here with respect for those lineages in an adapted trauma-informed secular way.
I also just want to remind you that this space is yours.
There isn't anything you need to get right or anything you need to push through.
My guidance is just an invitation.
Your body and your spirit get the final say.
I invite you to settle yourself into a comfortable yet upright position,
Keeping your back,
Neck,
And head held up straight,
Without any tightness or straining.
Slightly tuck your chin,
Roll back your shoulders,
Expanding the chest.
Welcoming in this practice with openness and love.
And when you're ready,
If you're comfortable.
You can close your eyes.
As you settle yourself in.
Pay attention to the movements in your body.
Notice whether you can invite more stillness or peace into these moves.
Welcoming in the breath.
Welcoming in more space with every inhale.
And letting go of any tension or worry.
That your body or your mind may be holding on to.
Begin by taking several long,
Slow,
Deep breaths.
Breathing in fully and breathing out fully.
On your next inhale,
Focus on the area surrounding your nose.
The pathway of the nose.
The nostril.
And the upper lips.
See if you can notice what kind of physical sensations the airway creates.
Taking another deep breath in to see what is present for you.
You may feel some tingling,
Tickling,
Contracting.
Maybe expanding or throbbing.
You may notice that the breath is slightly cooler on the way in.
And warmer on the way out.
Rest your gentle awareness on the body breathing in through the nose.
And inevitably,
If the mind begins to wonder,
It's okay.
Refocus on the direct experience of your breath.
Staying in touch with the breath in your body.
To help the mind remain present.
Breathing in.
.
.
And breathing out.
Our minds are constantly running.
Replaying moments,
Events,
And experiences that have happened in the past.
Or racing to potential future occurrences.
And when our minds are stuck in the past or in the future.
We are unable to fully embrace the present moment.
Since the past and the future do not exist?
We are ultimately living in false homes.
The true home for the mind can only be the present.
By shifting your focus to the here and now.
You are less likely to get caught up in thinking about the past or the future.
And you're better able to form deep connections with the world around you.
You return to home.
Home is where you are free from fear.
Take a long breath in and acknowledge that deep at the center of your being lies an infinite well of inner peace.
And when we are able to tap into this mindful sanctuary within ourselves,
We let go of all the anxieties that hold us back.
We let go of the habits that prevent us from living in the present moment.
When you catch yourself being pulled by this habit.
Without any judgment or frustration.
You may kindly recite the following phrases.
To return to the present moment.
I am here.
I am home.
I am here.
I am home.
I am here.
I am home.
This allows ourselves to return to a place where we experience happiness,
Joy,
And endless peace.
And as this practice draws to an end.
Returning to your surroundings.
Gently stretch if you wish.
And when you're ready,
Open your eyes.
I am grateful to have guided you in this practice today.
And as always,
I am grateful for the path,
The practice,
And most of all,
You,
The community.
Until next time.
