Hi everyone.
Our practice that we are going to be doing together is called I See,
I Hear,
I Feel.
And this is a really wonderful practice to help you if your mind is very busy or you're finding you're very worried about something or anxious.
And this can be a really good grounding practice to help us centre ourselves and come back to this present moment.
So let's get started.
If you are sitting in a chair,
Let's check in and make sure that our feet are on the ground.
And I mean all of your feet.
So sometimes what happens is we are on our tippy toes or our feet are wrapped around the chair.
Especially in the classroom we can get distracted and it is really hard to sit still.
So we find lots of different ways to place our feet.
But for this practice,
I would really love for you to notice your feet and make sure that your heels,
The soles of your feet,
The pads of your toes,
All of your shoes or boots,
Whatever you're wearing,
Are firmly placed on the floor in front of you.
And then bringing awareness to your spine and maybe shifting forward on your seat a little bit so we can create some space between our back and the back of the chair.
So we're using all of our muscles to sit up as tall as we can.
And then noticing your hands and placing your hands,
Palms facing down on your thighs or just resting in your lap.
Our hands can get really fidgety.
And before we even know it,
We're reaching out for a pencil or a water bottle or something that's in front of us on our desk.
And so my real encouragement for you right now is to notice that now,
But also during the practice,
How easily our mind gets distracted and reaches out to do something else to get away from the present moment.
So let's set the intention together to rest our hands on our knees or thighs and close your eyes if it feels good.
Other option is to rest your eyes on the floor or the desk in front of you.
It's a downward soft gaze.
We're not looking around the room.
We're not looking at our neighbor.
We're really bringing awareness to ourselves in this moment.
Just noticing your breath,
Whether it's moving fast or slow,
Noticing where you feel your breath,
Maybe in your nostrils or the back of your throat,
Maybe even the rise and fall of your belly or chest.
And as we sit here,
Let's bring our awareness to our sense of sight.
If your eyes are closed,
Just gently opening your eyes for a moment.
And we're not looking around the room.
We're just noticing in front of us one thing that you see.
Finishing the sentence to yourself,
I see.
And then bringing awareness to your sense of hearing and noticing one thing that you hear right now in this present moment.
I hear.
And then bringing awareness to your sense of touch.
This might be I feel my feet on the floor or I feel my hands resting on my legs.
In this moment to yourself,
Finishing the sentence,
I feel.
Our senses are always in the present moment.
Our sense of touch,
Taste,
Smell,
Hearing,
And sight always in the present moment.
This is a great practice to try any time and you can play with three things that you see,
Two things that you hear,
And one thing that you feel.
And you can play around with the amount of things that you'd like to see,
Hear,
Or feel,
Depending on the amount of time that you have.
Thank you for joining me for our practice today.
And take care.
