So,
We will get started,
You know,
You guys can just settle in a comfortable position,
You can go to a quiet space,
I will take a pause so that,
You know,
We all have time to get settled,
So we will start now.
As you are sitting in this comfortable position,
Make sure that your spine is kind of erect,
So not like,
You know,
Fully straight,
But just relaxed,
Okay,
So finding the stillness within you,
Now close your eyes.
If you feel uncomfortable in closing your eyes,
Then you can just lower your gaze and see 2 or 3 feet in front of you,
So take your time to close your eyes or lower your gaze.
Now turn your attention inwards and notice,
Are you breathing right now?
You don't need to answer me,
Just check,
Is the air moving in and out of your nose?
Notice the air moving in and out,
Feel the air moving in and out,
In and out,
In and out.
Now I will stay quiet for a few moments and I invite you to actually notice that complete inhale and then the complete exhale and then again the complete inhale and the complete exhale,
So focus on your breath and continue to notice each inhale and exhale.
It's okay if your mind wandered while noticing the breath,
It's natural,
Whenever our mind wanders from our point of focus,
All we need to do is bring our attention back to that point.
Okay,
So now let's come back,
Notice the surface beneath you,
Feel your weight on that surface.
Now notice the sounds in your surrounding.
Now whenever you feel ready,
You can gently open your eyes,
Very good,
We just practiced mindfulness of breathing.
So let us understand like what was happening in this practice,
Mindfulness of breathing.
Even though practice alone can bring us to a state of groundedness,
To calm,
To relaxation and we are not doing anything,
We are just noticing the breath,
Okay,
Breath going in and out,
In and out and that's it.
So even though that is a very pleasant side effect of it,
But our major goal for this practice was that mindfulness of breathing help us stay in touch,
Help us notice our breathing pattern.
So is it faster,
Is it shallow,
Is it heavy,
So what kind of pattern is there right now because we know that our breath pattern indicates our emotional state,
Becoming aware of breath help us to notice our breathing pattern,
Our emotional state,
Become aware of all these things because at times we are not aware,
Okay,
And we react impulsively out of these emotions.
Secondly,
Because we become mindful,
Because we know right now I am feeling,
You know,
Exhaustion,
Right now I'm feeling frustrated.
So when we know that this is what is happening inside of us,
Then this mindfulness of breathing ground us enough to give us a choice,
Whether I want to react impulsively out of these emotions or whether I want to experience or feel those emotions and then respond mindfully.
So now the thing is,
How will you remember to practice all these?
You need to set a cue,
Okay,
That will remind you to practice.
So either the cue can be an activity,
Supposedly you travel from your home to work,
Okay,
You sit in the backseat,
You are not driving,
So when you sit in the backseat,
Then you can practice this.
So every time you commute,
So like twice in a day,
Back and forth,
Okay.
So this is one activity.
So similarly,
You can choose any activity,
When you start doing that activity,
Or maybe finish doing that activity,
Then you will practice it.
So that activity is your reminder.
Second type of cue can be a time.
So you can set an alarm.
So maybe before bed,
Before going to sleep,
You can practice this.
So you feel like more relaxed or something.
So these are the two type of cues.
Now,
You guys take your time to think and tell me like in the comments,
You won't do it until you tell me here,
Okay,
This is a setting accountability,
Okay.
And don't think whenever I will remember,
Then I will do it.
You won't.
Okay.
So tell me what would be the cue,
How you will remember to do it.
It can be an activity or a time or any object,
Like whenever you see that object,
You will do it.
So that kind of thing.
Take your time to think and tell me.
That's it for today's session.
I hope that you found it helpful in some manner.
And thank you for joining me and being with me here.
Bye bye.
Namaste.
