Hello,
This is Angie from Big Sky Mind.
Mindfulness is paying attention to what is happening in the present moment right now.
It can help us notice how we feel and notice the world around us.
Mindfulness can help us calm down when we have a difficult emotion and it can help us feel happy too.
Today we're going to focus on our connections and our gratitude for our friends and our family.
Our friends and our family are very important to us.
They care about us and we care about them.
Friendship,
Caring,
Sharing and love are very important to us.
We can show kindness to ourselves and others and we can feel grateful for our friends and family,
Noticing how we are all connected.
I'm going to do a short meditation based on this.
So when you're ready,
Sitting in a comfortable position with your feet flat on the floor,
You can close your eyes if you like or just cast your gaze down towards your lap and I'll ring the bell to start.
So let's just start by feeling the weight of our body dropping down through the chair,
Through the floor and our feet.
And with each out breath just let the body settle down a little more.
Shoulders relaxing,
Face soft.
Breath just coming and going.
And where do you feel your breath today?
In your tummy?
In your chest?
In your upper back?
Maybe you feel the breath coming in and out of your nose.
Just noticing.
And noticing how you feel today.
What kind of emotions are you feeling today?
Whatever it is,
Can you be kind to how you feel?
Imagine that you're talking to your best friend who is feeling just like you.
Can you be with how you feel with kindness?
And seeing how your feelings,
How your sensations and how your thoughts are changing all the time.
Whatever is happening,
Just being with that with a sense of kindness and welcoming.
And now let's turn our attention to a friend.
Somebody we care about and who cares for us.
And just noticing how we feel when we bring to mind our friend.
What sensations arise in your body?
Perhaps you can picture your friend and how much they mean to you.
And how much you mean to them.
And how kind you can be to each other.
Noticing what feelings and sensations are arising in your body all the time.
And whatever is arising,
Being with that with kindness.
And now letting our friend go.
Coming back to how we feel,
Weight of the body dropping down through the chair and the ground.
Shoulders relaxing,
Face soft,
Breath just coming and going.
Now bring to mind somebody who cares for you,
An adult.
Mother,
Father,
Grandparent.
Somebody in your family who cares for you.
And when you bring them to mind,
Notice how that makes you feel.
You care for them and they care for you.
They're kind to you and you are kind to them.
Noticing your feelings,
Your thoughts and coming back to how your body feels.
Sending kindness towards this important person in your life.
Being grateful and kind.
Back to the breathing in the body.
Easy breathing,
Just coming and going.
And when you're ready,
I'm going to ring the bell to stop.
The bell is invited.
