This is Janine Tandy and welcome into the practice.
In this session,
We're going to be exploring time together that allows us to be with reality as it is,
Which is the heart of mindfulness practice,
Giving us an opportunity to turn towards what's felt,
What's experienced right now.
And this will be done through the repetition of a few words,
A phrase actually,
Which is right now it's like this.
And what I love about these words is that it does two things.
One is it allows us to be in a place of softening and allowing,
Recognizing what is actually here right now,
Rather than trying to push away what's difficult or ignore it.
But there's a gentle resting in the moment as it is.
The other piece that I find really interesting is that it also allows us to lean into the truth of impermanence is that whatever is felt right now,
Won't always be felt.
And it wasn't maybe felt before,
But right now it is like this.
So let's begin,
Perhaps take a few moments to adjust your seat so that it feels comfortable and that also the mind can feel alert.
So perhaps lengthening the spine and relaxing the shoulders,
Closing the eyes if that feels comfortable or softening the gaze so that there's more specificity with our attention in an internal way and begin by taking a few more purposeful,
Slow and voluminous rounds of breath,
Allowing the breath to fully inhabit all the spaces of the body.
When we begin by connecting into the felt experience of breathing,
It's a lovely doorway into presence.
And as you take a few more breaths,
Just noticing what's here right now.
How are you feeling?
Are there any significant events or activities or experiences that you've had in this day,
This week,
This month that feel very present or visceral?
If not maybe a specific experience or a conversation,
It could be a feeling tone or even a mind state of let's say worry or anxiousness,
But allowing yourself to really connect into what's present in an authentic way,
Not what we wish is felt,
But what's really here right now.
And you might notice in connecting to whatever is felt,
There could be a little tightening in the body or feelings around the heart center and allow yourself to notice that too.
And then say to yourself right now,
It's like this,
Right now,
It's like this.
Saying these words as you're breathing and softening into the space that you're in.
Right now it's like this.
And as I mentioned briefly before,
Doesn't mean whatever is felt here right now will be how it is a week,
A month,
A year from now,
Or maybe even a few hours.
There's an impermanence that is a lovely thing to lean into.
Right now it's like this.
Reciting these words allows us,
Gives us permission to feel all that we're feeling right now.
Everything is allowed here,
Inclusive of all feelings,
Tones,
Experiences,
The whole spectrum of what it means to be a human being in a human body.
Saying this phrase three more times,
Just on your own right now,
It's like this.
And if it feels connecting,
You can even do so with a hand placed over the heart center.
Right now it's like this.
And after that last time that those words have been said and had resonance in your system,
Take one more deep round of breath and perhaps even exhaling out through the mouth,
Slowly inviting yourself back into the space that you're in,
Maybe opening the eyes,
Just noticing how it feels to connect with reality as it is.
I hope this has been a benefit and thank you so much for practicing with me here.
Take care.
