Welcome.
I'm glad you're here.
Let's take this time together to slow down and arrive.
Not just physically,
But emotionally,
Energetically.
Allow yourself to come into this moment just as you are.
Wherever you are,
Whether you're sitting on the floor,
In a chair,
Or resting back,
Just take this moment to notice your body.
To feel your feet upon the earth,
To feel your seat and your back against the chair.
Or if you're lying on the floor,
Feel it against the ground itself.
Let the spine lengthen just a bit.
Gently lift and lengthen.
Allow the shoulders to soften.
Allow the tongue to drop from the roof of the mouth.
Allow the jaw to relax.
If it feels safe and comfortable,
Allow your eyes to close.
Or keep your gaze at a low,
Soft appearance in front of you.
We'll begin this practice by simply arriving.
I invite you to take three deep breaths,
Intentional.
Let it go.
The last one.
And gently release.
What is mindfulness?
Mindfulness has been known to say that it's paying attention in the present moment on purpose,
Without judgment.
It's the awareness that arises when we slow down enough to notice our breath,
Our thoughts,
Our emotions,
Our bodies,
And our surroundings.
It's not about clearing the mind or getting rid of anything.
It's about learning to stay,
To stay with what is present.
Whether it's calm,
Chaotic,
Tender,
Or tense,
Just witnessing it.
It's about holding space for all of it with care and compassion.
Here's the beautiful part.
Every time you notice that your mind has wondered,
You can bring it back.
That is the practice.
That is mindfulness.
It's not about doing it perfectly.
It's not about remembering.
It's about coming home to yourself over and over again.
Let's explore that now through simple focus attention practice.
Taking a deep breath.
Allow yourself to settle even more deeply into your posture.
Notice your body again.
Move it if you necessarily,
If you have to.
Readjust.
But feel the support beneath you.
The ground,
The chair,
The earth.
Take a moment to feel the weight of your body.
The warmth of your hand or the coolness.
The rhythm of your breath.
The beat of your heart.
Begin by bringing gentle attention to the breath.
Noticing where you feel it most clearly.
Maybe below the nostrils,
Above the upper lip.
The inhalation and the exhalation of breath.
The rise and the fall of the chest.
The inhale.
The rising of the chest cavity.
The rib cage.
The belly extending.
On the exhale feeling the rib cage collapse down and the belly contract.
Noticing the soft expansion and the release.
Whether you feel it most let the attention rest there.
Being present.
Just breathing.
Just being.
There's no doing.
Just being.
And notice if your mind begins to wander.
And it will.
It's not a mistake.
It's part of the practice.
The invitation is to kindly notice where the mind has gone.
And then with kindness to bring your attention back to the breath or to the other anchor which could be your chair or the ground that you're sitting on.
No judgment.
No push.
Just a return.
You might even name it quietly to yourself.
Whether you're thinking,
Planning,
Remembering.
And then guidely,
Gently,
Bring yourself back.
Back to this breath.
To this moment.
To this body.
Allow your awareness to gently widen.
Include the whole body.
Sitting.
The space around you.
Maybe the sounds in the room.
Beyond.
Gently resting in open awareness.
Breathing.
Being.
If anything feels tender or tight,
Let it be met with kindness.
There's no need to fix anything.
Just notice.
Let's take a few final steady breaths together.
Breathing in.
Knowing that you're breathing in.
Breathing out.
Knowing that you're breathing out.
As we come to a close,
Gently begin to bring your awareness back to your body.
The ground beneath you.
The breath that's always here waiting for you.
Maybe wiggle your fingers and toes.
Roll back your shoulders.
And gently invite some movement into the stillness.
When you're ready,
You may slowly open your eyes.
If they're closed.
Let the light gently come back in.
Holding this peace with reverence.
Remember this practice is not about perfection.
It's about presence.
You can return to your breath at any time.
Whether you're walking,
Washing the dishes,
Or in a difficult conversation.
One breath is enough to come back to yourself.
Thank you for practicing with me today.
I hope you carry a little more space,
Softness,
And presence with you into your day.
Namaste.
Ashe.
