In today's mindfulness session,
We'll practice some tools that will help to develop the enhanced coping and relationships that can come from active empathetic listening.
By learning just to be present and to cultivate an attitude of curiosity,
You'll become more comfortable with simply being there for someone,
Listening to provide support instead of taking action to provide a solution.
To start,
Take some time to settle in.
Sit up straight,
Shimmy out any wiggles,
And get comfortable.
Check in with yourself.
Sometimes mindfulness can be a little uncomfortable,
Either mentally or physically,
So if at any point things ever feel too intense for you,
Just take a step back and go get any space or any help that you need.
And now,
Start to sink into the current moment.
Let your current thoughts about any responsibilities or obligations just melt away.
And in a way that's comfortable for you,
Take time just to exist without worrying about doing anything.
Don't worry about closing your eyes.
Just let your eyes become closed.
Don't worry about breathing.
Just let your body feel breathed.
And don't worry about emptying your mind.
Instead,
Let your mind be emptied.
And just be.
In this space,
There are no to-do lists,
No future,
No past.
It might feel a little uncomfortable.
Most of us aren't really used to just being without doing.
But remember that your primary purpose is just to be here now,
And that is enough.
There's only this breath,
In this moment,
Right now.
Your task is simply to be here,
Fully and completely.
Just exist.
And that's enough for right now.
As you continue to sit,
You might start to notice judgments entering your mind.
Something along the lines of,
How can I be sitting still and doing nothing,
Especially when so much is swirling in the world all around us right now?
Sometimes our greatest power is in presence rather than action.
Remember how critical it is simply to be and to show up.
Without that,
We'd have no action at all.
So try to suspend any judgments.
The now is a place of genuine support,
Not a place of active solving.
By learning to be comfortable in this stillness,
We can more effectively support ourselves and others.
If you do notice judgments arising,
Or other thoughts or emotions entering into your now,
Acknowledge them.
Think of them like guests at your now party.
You don't want to be rude and ignore them or kick them out.
Instead,
Greet them and show some curiosity.
Where did they just come from?
Why were they invited?
How was their trip to get here?
Did they drive?
Was there traffic?
Be curious about where they came from and why they joined.
And then end your conversation with them.
Let them drift away to go mingle so you can go back to enjoying your now party and return again to your stillness and just be.
Continue for a little bit longer to practice this curiosity toward any thoughts or emotions or judgments that come up for you.
Practicing curiosity in the moment helps us get better at bringing that curiosity into the rest of our lives.
And now slowly we'll start to wind down our practice.
Little by little,
Start to come back to being present.
Hear any sounds around you.
Start to make small movements with your fingers and your toes,
And then slightly bigger ones with your hands and your feet.
And finally,
Gently open your eyes to take in the space around you.
Your call to action for this session is to try out just being there to be a support to someone rather than trying to take action and solve their concerns.
Being a curious listener will help both you and them to cope better and to strengthen your relationship.
And in today's climate,
It's up to all of us to foster deeper understanding and connections for each other.
