Hello,
And welcome to the session.
Today we're going to be practicing a variation of mindfulness.
Traditionally in mindfulness,
You pick an anchor like the sensations of the breath at the nose.
You set a timer,
Your mind wanders,
You bring it back to the breath.
That's it.
The whole goal is to notice where your mind is and bring it back to the anchor.
The interesting thing about mindfulness is that you can actually practice it using any anchor.
So we're going to explore a different anchor today.
We're going to choose something that you may like.
The mindful drinking of coffee.
So if you haven't already,
Pause this track.
Go make yourself a coffee.
Come sit back down.
Get your cup.
And we'll begin.
Yeah.
To make that coffee.
I'm going to assume you have your cup of coffee.
Let's drink this cup of coffee mindfully.
First of all,
I want you to hold the cup.
Really feel it.
Feel the weight of it in your hands.
The warmth.
Sensations you could hold it to your chest.
Feel the warmth of that cup.
Through the clothes onto your skin.
Take a look down.
Goes to the colours Take a smile.
Really be there for this cup of coffee.
Notice the anticipation.
Notice.
Feelings of craving.
Notice it all.
And when you're ready.
Slowly.
Mindfully.
That is without thought of anything else.
Take your first sip.
Taste your coffee.
In your mouth.
As it goes into your body.
Notice the subtle impacts.
Notice the slight changes of mood.
Return back.
Looking at the cup.
What sort of cup did you choose?
Why did you choose this cup?
I chose this cup.
Black but on the inside it's got some sort of white Decorative speckles.
It's quite interesting.
And that's the transition.
I notice the interplay.
I noticed the subtle artistry of a simple cup.
Smell your coffee.
Take another sip of your coffee.
Feel the warmth of the cup on your skin.
Notice any desire to just.
.
.
Drink it to just get it done.
Notice all of that and return back to the sensations you're feeling in this moment.
The smell.
The taste.
Just slowly enjoy your coffee.
There is no rush.
It is here.
Just now.
Drinking your coffee.
Really feeling it.
There's a temptation to rush through life.
To do everything.
With the thought of the next thing.
Quickly drinking the coffee.
Quickly eating the food.
Quickly cleaning the dishes,
Quickly,
Quickly,
Quickly.
That's a lot.
And it's costing us.
I'm going to presume you drink coffee every day.
But how often do you actually taste it?
Feel it.
Smell it.
Be there for it.
Let's apply that analogy to everything.
If you're drinking the coffee Just drink the coffee.
My Wonders.
And bring it back.
Feeling the weight of the cup in your hands.
Noticing the smell.
The taste.
The warmth.
Your next tip.
Really feeling.
The sensations in your mouth.
The liquid enters.
And as you swallow.
Continue focusing on your coffee in this way.
Your mind wanders,
You bring it back to the sensations arriving.
The warmth,
The weight,
The smell.
The sights,
The taste.
Sensations.
Mindfully drinking.
Enjoying your cup of coffee.
Have a great day.
