Mindful Moment Practice

Find a comfortable seat and take some mindful breaths! Here I guide you to soften, give yourself a moment of presence, and send yourself into a gentle meditation, that isn't too deep.

Ground into the floor + share a mindful moment with me.

Transcript

Well hello hello.

I'd like to use the next 10 minutes just for you to come to kind of calm,

Find some gentle space for yourself.

And a little mindful moment is what I call these.

So if you want to find yourself in a comfortable position you're welcome to sit on a chair or anything else that seems kind of suitable for the moment and the space that you're in.

I'm just going to ask that you find it and find it to be something that seems comfortably sustainable for you.

Just to be able to kind of relax and be able to focus a little bit on some breaths and taking this time for yourself.

And then once you find it,

You're welcome to close your eyes if you're comfortable to do so.

Or maybe you just kind of relax the corners of your eyes and just take more of a softer gaze,

Maybe at something in the room,

In front of you,

On the floor,

Whatever works.

However you feel you would like to come to this practice.

Let's just take an overall kind of scan.

And I want us to take a scan here of your body and some feelings.

So this is potential tightness in your shoulders or your chest.

I want you to kind of notice the quality of your heartbeat at the moment.

Maybe even noticing why you came to take this class and why you wanted this type of video.

Or maybe you notice the quality of your thoughts.

What are they kind of consisting of?

What's the pace?

Are they quick?

Is there a lot happening right now?

Can you use this time to kind of simplify,

Connect back with yourself,

Help yourself to feel safe in the space that you're in?

I would ask that you find a soft exhalation here,

Just out of your nose or maybe out of your mouth.

I want you to notice your feet.

And however they're placed is perfect.

If that's something that is comfortable,

Clearly it is because you've just naturally landed them there.

So keep them there.

And for change or maybe bring your feet to land on the floor to kind of ground in,

You're very welcome to do that as well.

So whatever you want,

But don't feel like you need to change shape for any reason.

Let's take your awareness down there.

I just want you to feel out the floor or the object.

Maybe your feet are on the chair.

Wherever they are,

I just want you to feel that.

Feel the kind of push back from the floor against your foot or the chair against your foot.

And then can you press your feet into whatever they're landing on?

Just kind of notice it,

Use it to your advantage to help yourself to soften.

Let's find another exhale here.

Let's find an inhale.

And start to walk your awareness kind of up your legs,

Maybe into your shins,

Your calves,

Your ankles,

Your knees.

And again,

You don't need to change anything.

You just kind of notice you come into your body.

You're aware of any sort of sensations,

Pain,

Soreness,

What feels comfortable,

Maybe what doesn't.

See if you can allow your shins to be a little expansive,

Allow your knees to be expansive.

Soften any pressure into your ankles.

And then scan through and come into your quads,

Your thighs,

The back of your thighs,

Hamstrings.

Feel the chair beneath you,

Holding you there in that shape.

Find an exhalation.

Big inhale through your nose.

Exhale.

Release tension in your quads.

Let them kind of melt,

Maybe potentially kind of pool out a little bit.

See if you can release your leg muscles from grasping so much.

Take yourself into your hips,

Your glutes,

Your hip flexors,

Your low backspace.

Allow your hips to be weighted,

Supported by the chair.

Grounding in.

Start to bring softness into your backspace.

Let everything be as it is.

Just gentle allowing of however your body feels and however it wants to show up and take shape and space.

Just notice your belly,

Your front ribs,

Your side body ribs,

And the back body and your back ribs.

You can follow the pathway up from your tailbone all the way up your spine to the top of your spine where it meets your neck.

Let's find an exhalation here.

Really nice inhale.

Kind of watch as your ribs expand out,

Back body,

Side body,

Front body,

Ribs,

All of it.

Big expansion,

Exhalation,

And you watch it contract and they just do what they do.

They make space for breath.

Soften your spinal column.

Just relax your belly space.

See if you can release any grasping in your abdomen.

Release any core engagement.

Really sink into the chair and allow it to hold you so that you don't need to hold yourself so much.

Let's notice your shoulder blades,

Back body,

The top lines of your shoulders,

The front of your shoulders into your chest,

Your heart space.

Just a little bit of a second awareness there.

And the most wonderful thing you could do here is find a nice big exhalation and allow that whole area to soothe.

Let's find an inhalation.

Let's look at the side lines of your neck,

Your front throat space,

The back of your neck.

Soften your shoulders away from your ears.

See if your shoulders can become heavier.

Can your arms become heavier?

And can your fingertips become softer?

Let's soften your face.

Let's relax your eyes behind your ears.

Relax your eyes.

Soften your scalp.

Let's do it all really easy and see if you can kind of remain unconcerned by the use of your breath and conscious moments in which you know that you can feel better,

Feel more at ease,

And soften a little bit with some guidance.

Let's find an exhalation here.

Really nice inhale.

Big exhale.

Let's hold space for yourself that you care to take care of yourself in this way,

That you show up,

That you're trying something maybe new or different,

That you know that this would make a difference for you.

Or maybe you're noticing now that it is making a difference for you,

And that really is a beautiful thing.

Let's make sure we hold space for that and honor you showing up.

Let's honor some of the relaxation and softness that you feel right now.

Let's take a few moments here just in some silence for you to be with yourself in this gentle state that you've found.

Find an exhalation here.

Really nice inhale.

Watch it and feel it come in at the tip of your nose.

Feel the breath pass by your nostrils.

Exhale.

Press it out.

Let's come to close practice.

I just want you to breathe your arms up above your head and your palms will touch above your head and then exhale.

Bring them through so that your hands are in front of your chest space.

And if you want to just keep your hands as they are right now,

That's fine too.

Really appreciate you being here and being interested in doing this for yourself.

Thank you so much for sharing practice space with me.