Mind-Body-Breath Connection (+10 Mins Silence)

In this session we practice a 'Mind-Body-Breath Connection', using an analogy of thoughts as clouds, followed by 10 minutes of silence.

Place a hand upon the heart and another on the belly and feel the warmth.

Slow down the breath (nose, low, slow) and feel the hands on your belly, then heart, rise, then neck (for a final 'sip' of breath). Release the breath in the reverse order.

Scan the entirety of the body, part by part, int turn. Accepting everything that arises with compassionate curiosity and calm confidence.

Acknowledge the act of self-love of this practice.

This is the breath that is arising in this moment. These are the sensations in the body. These are the thoughts and other mental phenomena that are arising in response to our attention to the body. Accept it all, as it is, in this moment.

Transcript

Hello, Welcome to the session, I invite you to lie down or take a seat and get yourself comfortable, You can close down the eyes if you wish and just begin by gently slowing down the breath, In through the nose, Breathing low into the belly, Just a little bit slower than what you're doing, Nose, Low, Slow, Placing one hand upon the heart space, One hand upon the belly, Maintaining the slow deep breathing, In through the nose, Just feel the warmth from your hands upon your skin, This simple act of placing your hand upon your heart and upon your belly, It's an act of self care, Self soothing, One so simple that we can do almost anywhere at any time, With the hand upon the heart, Hand upon the belly, Once again taking a slow deep breath, Through the nose, Low into the belly and slow, You'll notice the hand upon your belly will raise first, Then the one at the heart space will expand a little bit, And then you've got a final sip of air at the neck, As you release the breath, You release in the reverse order, Neck, Chest, Belly, Just feeling the breath, Allowing the breath, Not forcing, Feeling the warmth of the hand upon your heart space and on your belly, And taking a mental note, Taking a note that you are doing something this moment, To regulate, To self soothe, To heal, CBT or cognitive behavioural therapy tells us that our actions, Thoughts and feelings are interconnected, And to impact one we can shift another, We're changing our behaviour, Slowing the breath down, Self soothing, We're feeling the warmth of the hands upon our skin, Noting that we are doing something good for ourselves, Impacting our thoughts and our feelings, And by mindfully focusing on the feelings, Slowing down the breath, We are working with the mind and the body together, Now replacing your hands to wherever they feel comfortable, Allowing your breath to return to its normal rate, Now take a moment to scan the body, Feeling and accepting everything that arises, With compassionate curiosity and calm confidence, As we turn our attention to the parts of our body, We feel, Just offering that part of our body, Love, To feeling the sensations in the left hand, Right hand, Right shoulder, Left foot, Left leg, Buttocks and groin, Sternum, Face, Back of the head, Left ear, Right ear, Now turning your attention to the inside of the body, Just feeling, Accepting, Approaching the sensations that arise with compassionate curiosity and calm confidence, Inside the head, Inside the neck, Inside the arms and the hands, Inside the torso, Inside the belly, Groin and hips, Inside the legs and feet, Now taking a moment to scan any part of the body we may have missed, So we begin this session with a slowing down of the breath, Nose, Low, Slow, The hand on the heart space in the belly, Feeling the breath go in and leave, We scanned the entirety of the body, Find body connection, This is a mindful practice, You'll notice things arising as you touch upon each part of the body, That's okay, We approach and accept it all with compassionate curiosity and calm confidence, These are the feelings arising in your body in this moment, These are the mental phenomena that are being triggered by paying attention to those parts of the body in this moment, It is what it is and you are what you are, I want to thank you for joining me in this session, I'll see you in the next one, But if you like we can sit together for 10 minutes of silence, Continuing the body scan, Continuing a mindful focus, Slowly breathing or doing whatever practice you feel intuitively called to do so, Let's begin, So if you'd like to begin the meditation, You're more than welcome to do so, But for everyone else I invite you to gently return back to your body, Back to the room, Back to your day, Just taking a moment to acknowledge the act of self-care, Self-work, Self-healing, Today we practiced a mindful focus on the breath and on the body and on the heart space, On the belly and just feeling, A simple act of self-soothing is available to you at any time, I encourage you to explore it, I'll see you in the next session, Thank you.