Welcome friends.
Let's just become comfortable where we are.
Just gently allow your body to relax.
And first we'll do a little introduction to the concept in this little talk in this meditation.
And we've all heard about mindfulness and we've all heard it explained in so many different ways.
Really has the potential to transform lives.
Mindfulness is a simple act of bringing our attention to the present moment,
Observing our experience without judgment.
In our fast-paced world our minds are often find ourselves dwelling on the past regrets,
Future anxieties and constant distractions.
Leading to feelings of stress and unease.
Mindfulness acts as a stabilizing force,
Drawing us back to the here and now.
Lessening the stress and fostering the tranquility and clarity that we all so enjoy.
At times.
And if we consider this Zen poem.
Sitting quietly,
Doing nothing,
Spring arrives and the grass grows on its own.
Isn't that just comforting by itself?
The grass grows on its own.
Very often we don't have to do anything with this moment.
This poem beautifully encapsulates the essence of mindfulness.
Just like the grass growing in spring,
We too can naturally realize our potential when we sit quietly and stay present,
Observing life as it unfolds without trying to change or control it.
Jon Kabat-Zinn,
A well-known mindfulness expert,
Aptly said,
You can't stop the waves,
But you can learn to surf.
And I've heard it said in so many different ways.
And it's absolutely right.
Anxiety and stress,
Which is akin to the waves,
Are the inescapable part of life.
Through mindfulness we can learn to navigate these waves and eloquently surfing our experiences without being swept away.
Pain is inevitable,
But suffering is optional.
When we learn to surf these waves,
We find ourselves suffering a lot less.
Grasping and practicing mindfulness is like discovering a peaceful sanctuary within ourselves and especially amidst the turmoil.
It helps us to understand the peace.
It's not in the distant future or a different circumstances,
But accessible right here.
So as we continue in this comfortable set,
Just make yourself a little more comfortable,
Wiggle your body out and if you haven't closed your eyes already,
Just close your eyes or soften your gaze to a few feet in front of you.
And let your breath flow naturally.
And focus your attention on your breath.
Feel the sensation of the air entering and leaving your body.
Notice how the chest rises and falls.
And if the mind strays,
Gently bring it back to your breath.
Your connection to the present moment.
It's important not to be angry with your mind or not to be frustrated with it.
That's what it does.
That's part of its job,
It's to go astray,
Think of things,
Have an imagination.
It's there to protect you and think things up.
But we can also be in somewhat control of it.
So bring it back to your breath,
Your connection to this present moment.
And now if you gradually extend your awareness to include your entire body.
Notice any tension or warmth or tingling.
And just accept these sensations without attempting to alter them.
And we can extend our attention to the sounds around you.
Observe them rise and fall,
Just like your breath.
Sounds come and go.
And avoid getting attached to any specific sound.
Only observe them as sounds.
Expand your consciousness now to your thoughts and emotions.
Remember you are not your thoughts or emotions.
You are the sky and they are just merely clouds passing by.
Do not judge or get entangled in your thoughts or emotions.
Merely observe them.
And maintain this state of presence of being fully aware of your breath,
Your body,
Your surroundings and your inner self and just sit quietly doing nothing.
Like in our Zen poem,
Let your mind be like the field,
Watching the grass grow by itself.
I'll keep an eye on the time and I'll check in with you in a couple of minutes.
Slowly shift your focus back to your body.
And just become aware of your sensations around you now.
Gently wiggle your fingers and toes and when you are ready just gently open your eyes and look around.
And remember mindfulness is not about achieving a state of eternal bliss,
But about being present.
It's about being here and now.
Each moment of mindfulness is a moment of peace and clarity in our otherwise chaotic busy world.
And you'll very often feel like you've got to do something with every moment.
And the reality is we don't.
We can allow these moments to be what they are and enjoy the experience.
And bearing in mind even the enjoying is doing something with it.
Just be.
Watch the grass grow.
Have an amazing mindful day.
