Hi!
Lizzie is here.
Today I'd like to invite you to a practice which can help to finish your day mindfully.
Sometimes we are so focused on difficulties and worries that our thoughts spin round and we do not see simple joys and pleasures that always accompany us.
This skill of noticing can become our mainstay in times of crisis and uncertainty.
So let's start by taking a comfortable seating posture on a chair or on the floor.
Perhaps on a cushion or a meditation bench.
Make sure your body is supported under the pelvis,
Under the feet or legs.
Your hands can be placed on the knees,
Mid-thigh or closer to the groin.
You can experiment with all positions and choose the one that is the most comfortable at the moment.
You can direct your gaze to the floor or simply close your eyes.
When you feel you are ready,
Gently become aware of the sensation of breathing in your body.
Where can you feel it now?
Perhaps in the chest or in your belly?
What is longer,
An inhale or an exhale?
Or are they equal?
Are there any pauses between an inhale and an exhale?
Remember that our breath can be used as an anchor for our attention if during the practice the mind is distracted or unpleasant thoughts or emotions arise.
We can always come back to the next inhalation and the next exhalation and observe them until we are ready to continue the practice.
And now I'd like to invite you to feel your body as a whole.
How does it feel now?
Is it light or heavy?
Full of energy or tired?
Perhaps some parts of your body are more vivid.
Kindly accept everything that is your experience right now.
Now,
Let's invite this past day into the center of our awareness.
There is no need to analyze or evaluate it.
It has already passed and we only feel it in the same way we feel the air humidity after rain.
Here it is and that's it.
Now,
Bring something that you can be grateful for in this day into your gentle awareness.
It can be as precious as someone's help or support or something basic such as water,
Food or a roof over your head.
You can say to yourself,
I am grateful for.
.
.
Gently let it go and notice something you've learned today.
Something that can be considered a kind of new experience or knowledge.
It can be some kind of theoretical or practical knowledge or maybe just something about yourself or your loved one.
Something about your body or your feelings.
You can say to yourself,
Today I've learned this or that.
And let it go.
Now,
Let's become aware of your personal accomplishment in this day.
It doesn't have to be something huge changing the world.
It simply can be,
For example,
Helping or supporting someone.
Or just such daily activities as getting out of the bed and getting dressed in the morning or just having enough water or sleep.
Today I've done this or that.
You can say it to yourself.
And let it go.
Now let's see if you can find something that made you delighted today.
Something that filled this day with happiness and joy.
Something that touched your heart or just made you smile.
It can be something beautiful like a flower or funny.
Something new or familiar.
Such as the warmth of the house after the cold of the street or maybe your favorite dish.
And you can say to yourself,
I'm delighted with.
.
.
And let it go.
Gently notice another inhale and another exhale.
Your inhale and your exhale.
Where can you feel your breath now?
Maybe it has changed.
Maybe not.
Just notice as you are sitting here,
Breathing in and breathing out.
And when you feel that you are ready,
Bring some childish curiosity and ask yourself.
What is my experience at the moment?
How am I right now?
What are my feelings?
What are my thoughts?
Perhaps you can feel the silence in your head.
Or maybe your mind is already thinking about something.
Remember that there is no right or wrong experience.
Any experience is a natural part of your life.
And when you are ready,
Make your next breath in a little deeper.
And your next breath out a little deeper too.
Notice the surface which supports your body.
Another slightly deeper breathing in and breathing out.
You can gently add any slow movements to the body.
Perhaps moving your fingers and toes,
Your head,
Maybe stretch a bit.
And when you are ready,
Gently open your eyes.
Thank you for practicing with me and I wish you a good end of the day.
