Namaste.
Welcome to join me for a mindful moment.
We'll be practicing to be the observer of our mind.
So just find a sitting posture that you feel comfortable.
Close your eyes.
Hands resting on top of your knees,
Palms up.
Just whatever posture you like to make by yourself.
Shadowing your mind first.
Take a deep breath in.
And breathe out slowly.
One more time.
Deep inhale.
And deep exhale.
Now we're just going to use our fingers to kind of massage in between our eyebrows.
The third eye area.
And focus on every movement of your fingers.
The sensation of your forehead.
Good.
Put your hands down.
Now we'll do a quick body scan.
Starting from the top of our head.
So as I instruct,
Just bring your awareness and breathe in to different parts of the body.
So as we inhale to the top of your head.
Lensing your spine.
Exhale to breathe following your spine down towards your tailbone.
Relax the top of the head.
And into your eyes,
The forehead area.
And exhale through the spine.
Down towards your collar tailbone.
And inhale towards your nose.
Exhale through the spine towards tailbone.
The sitting bone connecting the ground.
Inhale to your whole face.
Your jaws.
Relaxing your jaws.
And exhale through your spine down towards your sitting bone.
And then to your shoulders,
Your throat area.
Inhale deeply.
And exhale,
Release.
Shoulder down.
Feel a strong foundation of your sitting bone.
And inhale to the chest.
And exhale towards the sitting bone.
Rooting down like a tree from your sitting bone.
Then inhale towards your ribcage.
Continue to inhale.
Hold it here for a moment.
And exhale from your contract your belly towards your chest.
And exhale through your nose.
Good.
Inhale to your belly area.
Your tummy.
Your belly button.
Keep inhaling here.
Feel your belly rise.
And exhale belly contract.
Good.
Now inhale towards our hips.
And exhale through the hips towards our knees.
Reach to our toes.
Feel this energy of qi flowing through your body.
With the air being the main carrier.
One more deep inhale to the hips.
And exhale through the hips towards the knee to reach to our toes.
Good.
And slowly inhale towards our knees.
And exhale towards our toes.
Releasing any tension.
Any fatigue that you want to release within your body.
Just feel your whole body feeling a bit more relaxed right now.
Now we shift our focus to our tummy.
Our belly button.
You're kind of letting go of the control of your breath.
And as we inhale naturally we observe our belly going out.
Then as we exhale naturally the belly contract.
So in your mind you want to say rise as you inhale of the belly area.
And contract as you exhale from the belly area.
Inhale.
Exhale.
Rise as you inhale.
Contract as you exhale.
So slowly simplify the voice in your mind to just rise when you inhale.
Contract when you exhale.
Rise.
Contract.
If your mind started to wander just acknowledge,
Oh I'm sinking.
Sinking.
Thinking.
And come back to your belly area.
And continue.
Rise when you inhale.
Exhale.
Contract when you exhale.
Now stay in this practice.
A couple minutes here by yourself.
Be the observer of your mind means we don't draw ourself into our thinking.
So whenever you notice,
Whenever you are able to grab that you are sinking.
Then acknowledge and come back to our practice of rising and contracting of the belly area.
Ideally stay here for another 10 minutes to practice on your own.
I thank you so much for practicing with me today.
