Hello and good evening everyone.
I am at Nusa Lebongen.
In body and it's a beautiful beautiful island We have just arrived this afternoon.
And thank you so much for being here.
For this really gentle mindfulness practice.
It's the afternoon here,
So getting towards sunset.
It's a beautiful time of the day And I hope you had an amazing day too.
So we'll move through a mindful flow today.
Which will include A beautiful movement to calm the body and mind.
And just relax us into the mood moment I'm going to move into Some rough work back there.
And finally,
Our mindfulness meditation.
So I invite you to make yourself comfortable.
If you can maybe sit on a towel or cushion something to elevate your hip.
But you can just sit on a yoga mat if that feels comfortable for you.
And just allow yourself to.
.
.
Arrive into this very moment.
Settling the body and mind.
Let's start with some gentle movements So moving our head to one side looking over our shoulders But just as far as it's comfortable.
And then looking the other way And taking your surroundings Especially if you are outside.
And just take your surroundings in maybe noticing anything you haven't seen before.
Not labeling or judging.
Just using a sense of vision.
So maybe just one more to each side.
And bring the head back to center And we are continuing with some shoulder roll.
Towards the back.
Lift the shoulders up to the air.
We really feel the shoulder blades moving along not towards the front.
Then let's stretch the arms out clasping the hands together palms facing outwards and breathe in arm goes up you may look up as well if it feels comfortable for you and breathe out hands come all the way down towards your left Then breathe in again,
Arms up.
And out now you can think these are slow or fast as you wish the slower you go the more mindful and Balance.
You feel more balanced.
Calm.
And one more.
Now let's raise the arms up beside ourselves all the way up to the sky.
Palms to touch.
And exhale.
All the way to the ground.
And again,
Breathe in.
And out arms floating down Just do a couple in your own time.
Maybe just one more.
Then one hand goes down to the ground beside you and you move into a gentle side stretch.
Again you can move this side stretch with your arms if that's fine feels comfortable of cactus and.
.
.
And come back to center.
Into the other side And whatever feels good for your body to die.
So maybe you can even do.
.
.
On arm circles.
Maybe one side feels different to the other.
Depends on what you need,
What your body needs.
We'll come back to center.
Maybe let's just do one more.
Stretch to each side.
Come back to the center,
Palms to touch.
See you then.
And out bringing the palms to the heart center really slowly And pause at the heart center.
Maybe.
Feeling some appreciation and gratitude.
For this moment.
This present moment together Gently release the hands.
To the knees My eyes may remain closed or Just soften the gaze if that feels comfortable.
We will move into our breath work practice.
With an extended exhale.
So we will breathe in for four and exhale for six.
So let's take just a normal breath in and out.
You now breathe in.
See you.
Breathe.
Or Inhale.
To Bye.
Four.
Bye.
Inhale.
B.
Pull.
Exhale two three or Bye.
And just do a couple of rounds in your own time.
With your own counting and you can really slow this down if you wish So inhale for 4 and exhale for 6.
You might even feel that the body and mind Feels more relaxed,
Calm and at ease.
They may release these breathwork factors.
We gently move into our mindfulness.
Lie You may keep the eyes closed.
To begin with,
Notice any sounds around you.
Could be sounds nearby or really far You just notice them without judging.
Just let them be.
Just as they are.
And gently bring the awareness to the breath.
Noticing the natural rhythm of your breathing.
There's nothing to change or control.
Just simply observe.
Perhaps you notice Where you feel the breath the most.
Could be as the air.
Enters the nostrils The rise and fall of the chest.
Or the expansion of the belly.
And again,
Just observe.
And anytime you get distracted the mind wanders to thought Just imagine the thoughts as clouds in the sky.
And just observe them as they drift by.
You can always bring yourself back to the present moment.
By coming back to the breath.
And I will stay quiet for a couple of minutes.
So we can practice training the mind to be in the present moment.
Many times we get destructive.
Just bring ourselves back to the breath.
To the present moment.
You stay curious.
And non-judgmental.
Thank you.
You you Now gently.
Bringing the awareness back to the body And just noticing those physical contact points.
Between the body and the surface beneath you.
Noticing any sounds around you.
And let's take one more deep breath in together.
I'm going to slow exit out.
When you are ready,
You may gently open the eyes.
And welcome yourself back.
To the hair And now.
Thank you everyone so much for joining.
I wish you a beautiful rest of your day and I hope you join me again soon.
For another mindful session.
Bye for now.
