So our mind can be very much a monkey mind at times and it can really be pulling us in so many different directions and have so much going on in the back end that we're not even necessarily aware of in our day-to-day moments.
And so this practice is really being able to tap into what is at the mind,
What is coming up for you,
What is there so that you can take that awareness with you into your day or so that you can in this practice create eight more space between these thoughts which allow for us to show up in a space and state of a lot more composure,
Regulation,
Calmness,
Centeredness,
Just being able to notice what is at the mind.
So taking a moment here for our formal practice we're going to find a seat here where you can be supported through the back body and comfortable sitting in here on your back end and down through the legs.
And as you take this space here ensuring that you're comfortable and that temperature is okay as we breathe here we're going to do this deep down into the belly on the inhale and out.
Taking that first one clearing through the mouth and then taking the breath in and out through the nose as is comfortable and able for you.
Allowing the breath to flow like a wave moving through you,
Breathing in through the nose here,
Breathing out through the nose and taking perhaps a count in of one,
Two,
Three,
Four and out for four,
Three,
Two,
One.
Taking your own pace allowing the exhale to become a little bit longer as you're able.
Starting to sink into the body here,
Breathing here.
Perhaps your mind is already jumping out at you,
Perhaps there's something already coming up.
The mind can be so busy sometimes knowing that this is just part of being human.
And so taking this moment to check in as to what thoughts are here.
Breathing in and asking yourself the question what will my next thought be?
Continuing to ask this question as is helpful for you to notice what is coming up and we're just observing and noticing what is here.
We're not following into it or following this thought around too closely,
Just noticing what thoughts are here.
And as you breathe in and notice the thought that is currently where your attention is,
Taking this moment to notice if this thought is a memory,
Is it planning?
Is it something from the past or something moving forward and projecting into the future?
And as necessary coming back to your anchor here,
Noticing the breath,
Noticing your hands or your feet if you get pulled too far away or if you start to follow a thought and become entranced by this thought too far deep down the tunnel or rabbit hole of this thought.
Coming back to that anchor to center you back into this current moment and staying a few breaths at this anchor,
Really allowing it to bring you into this present space where you are right here breathing in your body,
Taking a moment for you.
You're not in this thought,
You're not in the experience of this thought,
And this thought is not you.
Taking the time as you breathe here to notice another thought coming up,
Offering some curiosity around the thought here.
Where has it come from?
Is it reoccurring?
Is there a heaviness or lightness to the thought?
What is the tone of the thought?
Is it overly negative and critical or is it light and joyful?
Noticing the tone around the thought or the thought pattern.
Coming back to your anchor if the mind is wandering too far,
Breathing here.
Just taking these next moments here in a space of silence as you're just noticing the thought,
Staying with it for a moment and observing it.
Perhaps noticing if it's in the past or present as a memory or planning or something for the future and then coming back to the anchor.
So taking these next few moments now for yourself,
Practicing this pattern of noticing the thought,
Is it past or future?
Breathing into it and anything it might be bringing up and then coming back to our anchor,
Feeling into the hands,
Feet or breath and allowing the next thought to arise.
Continue like this for three thoughts or as many as may come up in the next few moments.
You you you Taking as long as you need here.
Noticing the thought,
Past or future,
Staying with it for a moment and coming back to your anchor,
Coming back into the present moment.
Knowing this thought is not you.
Taking this time to notice your thoughts for as long as is needed.
When you're feeling complete,
Putting a hand at the heart or hand at the stomach or both,
Taking a moment to breathe into your body.
Taking any stretches or movement,
Perhaps a bit of a twist or moving head side to side,
Fluttering open the eyes to take in your space.
Taking the noticing of this mind space,
Perhaps the monkey mind,
Noticing if there's just a bit more spaciousness here now.
Integrating any information of what you noticed as you witness the mind into the next part of your day here.
