Hello and welcome.
Thank you for being here today.
And most importantly,
Thank yourself for being here today.
My name is Jasmine.
I am a mindfulness meditation teacher.
And this is Mindfulness in Challenging Times.
Mindfulness in Challenging Times is a four-part program rooted in the practice of mindfulness meditation.
It's no secret that the last few years have been challenging for many of us.
From the experience of living through a pandemic and the ups and downs that come with it,
To also facing the reality that there is still so much work to be done for us to reach true equanimity as both a collective and individuals,
And to end suffering for all human beings.
Overall it can be a lot to process.
And I know this practice has personally helped me navigate my own experiences and I'm grateful for it.
So what is the practice?
Mindfulness meditation is the practice of becoming familiar with the present moment by placing our attention on the breath and leading with an open and non-judgmental awareness of whatever comes up.
The benefit of this practice is that we become more synchronized in body and in mind and begin to relate to our world in a less distracted and more wakeful way.
By returning our attention to the present,
We can actually cut through the accumulation of stress and anxiety and develop clarity,
Strength,
And stability in our everyday lives to create more space between what happens and our reactions to it.
What I personally love about mindfulness meditation is how practical it is in helping me navigate day to day life.
When I first started meditating,
I unknowingly was using the practice to escape.
I was calm on my seat,
But as soon as I finished meditating,
I'd go about my day with all my anxiety,
All my high functioning depression,
And a million scrambled thoughts all still by my side.
It was as if they'd just taken a quick break,
A pit stop on the roller coaster that was my life.
I later realized that what I labeled my practice was really zoning out,
Zenning out,
A bliss trip of a trap disguised as meditation.
And it made me realize we really need to start thinking about meditation and self-care differently,
Not just as an opportunity to zone out,
Only to return to a frazzled state of mind a few hours later,
But as a practice to cultivate a way of being or existing in the world.
To me,
Mindfulness meditation is such a great example of true,
Authentic presence and radical self-care because it's not about chasing some elusive sense of bliss.
It's about cultivating inner peace,
Self-love,
Self-compassion,
And a sense of groundedness.
And those are qualities that can withstand even after you're done sitting,
After you complete your practice and go about your day.
Mindfulness meditation and its teachings go with you.
But don't just take my word for it.
It's your experience to have.
Every week,
We will dive deeper into both the practice of mindfulness meditation and ourselves.
This program is designed to meet you wherever you are.
Whether you're looking for a five-minute sit or craving to dive deeper into the practice and its teachings,
I invite you to take what you need.
My hope is that through this program and through the practice,
You will leave with at least one more tool than you had before to navigate challenging times.
And that tool is the practice of mindfulness meditation.
The practice itself is really simple,
Although not always easy.
Now,
Let's go over the three steps plainly and simply,
And then we will layer them in until we find ourselves right where we are.
Step one,
Take your seat.
Step two,
Place your attention on the breath.
Step three,
When you feel your mind start to wander,
Gently and lovingly label your thoughts as thinking and place your attention back on the breath.
As you take your seat,
Find a comfortable position,
Either seated on a cushion or a chair.
If you are on a cushion,
Cross-legged is perfectly fine.
Hip bones raise slightly above the knees,
Palms face down,
Rested on the middle of your thighs or at your knees.
Whichever feels most natural,
It's no big deal.
If you're seated in a chair,
Make sure both feet are firmly planted on the ground and your spine is tall and dignified,
Ideally not resting on the back of your chair,
Shoulders relaxed.
No matter the seat you've chosen,
Take it with the knowing that there is no bad meditation,
Only the one you did or didn't do.
Begin to settle into your seat with a strong back and a soft front,
Chin 90 degrees parallel to the floor.
Place your jaw and your mouth,
Letting your tongue rest comfortably wherever it may,
Not too tight,
Not too loose.
Now place your attention on your breath.
In this moment,
You don't have to do anything except for allow your normal breathing.
Begin to notice the in-breath and the out-breath that has been there all along.
It's a light touch on the breath.
This is not a concentration practice on your breathing.
Carefully touch the breath softly and then let it go.
And lastly,
When you notice your mind start to wander,
As it most likely will,
Gently and kindly and lovingly label your thoughts as thinking and place your attention back on the breath.
Throughout this practice,
We keep our eyes open.
That is because mindfulness meditation is a wakeful and grounded practice that invites all of your senses to create the full experience of your own open awareness.
Maintain a soft downward diffused gaze about four to six feet in front of you,
Seeing but not looking at anything in particular.
Now that you have your seat,
You will hear a bell to mark the beginning of our practice and another bell to mark the end.
Let's begin.
Cya hmm hmm hmm hmm hmm As thoughts or emotions arise throughout your practice,
We are not judging them,
Nor are we repressing them.
We are simply noticing and coming back to the breath.
Hmm hmm hmm hmm hmm hmm hmm hmm hmm hmm And if at any moment you need to readjust,
That is completely fine.
Do so and take a fresh start.
Hmm hmm hmm hmm hmm Recognizing our thoughts and where they're taking us is the first step to changing our relationship to them.
When your mind gets crowded,
Allow yourself to soften and let go.
Hmm hmm hmm hmm
