Hi,
Welcome.
Thanks for choosing to be here and giving yourself the space and the time to ground and reset.
So in this first mindful moment practice,
We will engage in 4-4-8 breathing and a moment to reflect on what I bring and what I need.
And this practice is designed to support caregivers,
Educators,
And service leaders like you or anyone who holds space for others at work,
At home,
Or in your community.
It's also developed and facilitated from a trauma-sensitive lens.
It's always your choice to whether you close your eyes or not,
Adjust your posture,
Your space.
Please acknowledge your body's wisdom.
So if it feels supportive,
Allow your body to settle and maybe sitting upright with both feet on the ground.
And then go ahead and allow your gaze to gently settle and or close down.
So we'll try a few rounds of 4-4-8 breathing.
And this is a pattern known to calm our nervous system.
As we double our exhale,
We ignite that parasympathetic nervous system,
The rest and digest phase.
So go ahead and exhale all your air out.
Inhale through your nose for 1-2-3-4.
Hold the breath for 1-2-3-4.
And then exhale for 8-7-6-5-4-3-2-1.
Good.
Soften your jaw,
Soften your shoulders,
Your belly.
And then we'll repeat it.
So breathe in for 1-2-3-4.
Hold for 1-2-3-4.
And then double that exhale,
8-7-6-5-4-3-2-1.
Good.
And then we'll do a silent count here.
So I won't be counting out loud,
But I will offer for us to silently count.
So go ahead and inhale,
Silent count for 4.
Hold for 4.
And exhale for 8.
And then just kind of notice your body here,
Your natural breath.
And then also just pay attention to your mind.
Just notice the state of your mind.
And it's okay if the mind is busy or feels maybe restless.
See if you can allow yourself to become the observer of this experience.
We're not here to shift or change or control the thoughts.
Just simply noticing with a friendly awareness.
And you can keep your eyes softened or closed and gently shift your attention inward and consider this reflection.
What do I bring into this space right now?
Whether it's at work or in your home life or even in your community?
What qualities,
Experiences or even perspectives are you carrying?
Maybe this is something you've cultivated over time,
Like compassion,
Patience or humor.
Or maybe it's something that's showing up for you just for today.
And you might even say out loud or silently,
I bring,
For example,
I bring curiosity,
I bring presence.
And rather than forcing an answer to come,
See if you can allow an answer to cultivate naturally,
Kind of bubble up in the surface here.
And let whatever arises be enough.
Settling in that sense of sturdiness,
That sense of empowerment of what you bring.
Now we're going to take a moment to reflect on what you need to show up more fully with grace,
With others,
With yourself.
So consider this question,
What do I need to feel grounded,
Supported,
Or resourced in this moment?
What would allow me to stay connected and collaborative in work or even in my relationships?
This could be grace,
Could be flexibility,
Could be time.
And when you're ready,
Name it out loud,
Similar to as we did before.
I need example could be I need to be heard,
I need space for rest,
I need calm.
And this isn't a space of needing to judge ourselves or others,
We were just simply noticing and naming as an act of initial self awareness and care.
And we'll do one more final round of 448 breathing together.
So again,
Just noticing the natural breath here.
And then go ahead and exhale all that air out.
Inhale for 1234.
Pause for 1234.
Exhale slow 876 54321.
And then we'll match our inhales and exhales with just a brief affirmation.
So on your next inhale,
Silently say to yourself,
I celebrate what I bring.
And exhale,
I honor what I need.
Inhale,
I celebrate what I bring.
Exhale,
I honor what I need.
And if your eyes were closed,
Or off the screen,
Go ahead and bring them back to this space.
So as you move through this day,
Your day,
Wherever you're at in your day,
I hope you carry this with you.
As you go through move from this place of sturdiness from ground from awareness into whoever you are in service for today.
Thank you so much for joining.
And I will see you next time for our next mindful moment,
Our second mindful moment.
Bye
