Hi,
My friends,
Through this practice,
We will listen to the sounds and also observe our thoughts.
And whenever you feel ready,
Feeling your whole body,
And softening,
Releasing.
And you might soften your shoulders,
Releasing,
Your hands,
Fingers,
And your abdomen,
The belly,
And letting go of the tension in your body.
And when you feel more settled,
Asking yourself,
What is my intention?
Why am I practicing mindfulness at this moment?
It can be simple,
Taking a pause,
Appreciating the sounds,
Or understanding and befriending my mind.
And whenever you feel ready now,
Bring your attention to the anchor.
And you might choose an anchor first.
Feet,
Sitting point,
Hands,
Or breath,
Feeling the sensation,
The real sensations.
Whenever the mind starts to wander,
Bring it back to the anchor.
Pay attention to the anchor,
To this moment.
And now expanding to your whole body,
Feeling the posture,
Feeling maybe the surface of this body,
The skin,
The space this body takes up.
And the body can be also an anchor.
And whenever you feel ready now,
Continue to expand your awareness.
And now being aware of this environment around you,
Probably the sounds,
Listening to the sounds.
Maybe front or behind you,
And no need to judge the sounds.
Removing all judgment,
Just listening to the real materials of the sounds.
Duration,
Rhythm,
Loudness.
And some sounds can let you feel pleasant,
Isn't it?
You might have some pleasant sensations on your body.
Or some sounds may let you feel unpleasant.
We might label it as noise.
Just also simply noticing your body's sensations as you listen to the sounds.
What do you feel?
And some sounds might be very close to you.
And some sounds might come from far,
Far place.
Some sounds are small.
Some sounds are dominant.
And you might have some thoughts inside you,
Mental stories.
So now let's shift our attention to the mind.
Observing your thoughts.
Being aware of what I'm thinking about at this moment.
Maybe some memories,
Or daydreaming,
Planning.
And one thought might come,
Stay for a while,
And disappearing.
And then another thought might come.
Observing your thoughts without judgment,
Allowing them to be here.
And whenever you feel ready,
Taking a deep breath,
Breathing in,
And breathing out,
Releasing.
And now I'm inviting you to be here and bring an open awareness to this moment.
No matter what is coming to you,
You just notice and accept.
Maybe a sound is coming,
Or maybe a thought,
Or feeling of your body,
The anchor.
And be open to whatever is coming,
Is disappearing,
And see if it's okay to bring this openness,
Spaciousness,
Acceptance to the next moment of your day.
Thank you.
