Mindfulness In Presence

As we fade into a quieter state of mind,

Take a nice long breath in through the nose,

Out through the mouth,

Inhale again,

Exhale anything that you're still holding on to.

If you want to do one more breath with me,

Breathe in,

Let it all go.

Just make sure that your jaw and your eyebrows are relaxed.

The reason we breathe out through our mouth to begin with is because it helps relax the jaw.

So notice now,

And then from here,

Coming into a little bit of silence.

It's easy to get distracted,

Whether it's in our practice or in our just regular daily lives.

Distractions come in all forms and sizes.

I want you to just notice now your body and where it lies.

Any areas that feel unsettled,

Just acknowledge them.

Make any last movements if you need to.

And then allowing yourself to find the breath at just a natural rhythm,

Effortless.

In between that silence and now,

Did any thoughts arise?

If you were still focusing on your breath,

Well done.

And if a thought other than your breath or body did pop up,

Not to worry.

It takes practice and patience and persistence.

So let's come back to the breath and the body.

Take a breath.

Let it go.

Just breathe.

Welcome.

Welcoming only the breath.

Letting go of any thoughts that don't serve you right now.

If all else fails and your breath and your body are too hard to focus on,

Focus on the music you hear.

I'm going to leave you in silence here for one more minute.

Do your best to just focus on the music,

Your breath or the body.

Letting go of any thoughts that don't serve you right now.

And coming back to the breath.

Coming back to your awareness of where you are,

How you feel.

And just begin to bring a little bit of movement back into the body.

Taking your time,

No rush,

As we do start to move between the fingers and the toes.

If you're lying here still,

Then I'd like you to take a big arm reach above your head,

Like a big morning stretch.

And then hugging the knees into the chest.

We're going to then roll onto our right side in the fetal position.

And from there coming up into a seated cross-legged position.

Bringing your hands to heart center in prayer pose.

Thank you so much for joining me.

I will see you again soon.

Namaste.