Hi,
I'm Sammy from Temple Yoga Perth.
Welcome to your space.
This meditation is your chance to pause,
Breathe and care for yourself.
My hope through our time is that you can unwind,
Release what's not serving you and connect to your higher self,
Bringing your mind,
Body,
Heart and spirit back into alignment.
I've recently just returned from time away down south where I was able just to sit in silence and look and be surrounded and bathe in nature.
It was a really good reminder of how important it is to turn down the volume of the things around us and even the things in our life.
Not just the hard busy things but all of it and just be able to sit with ourselves and tune in.
It can be easier said than done and I want to remind you that mindfulness and meditation doesn't mean that we don't have any thoughts and we don't disconnect from our feelings and we don't have any interruptions at all.
In fact it's the ability to see and observe and acknowledge and notice and have the ability to leave it at that,
To not get engrossed in it,
To run away with a thought or to zoom in and be distracted by it.
But we don't pretend as well that things aren't there and this practice today will help you in your mindfulness journey to be able to acknowledge exactly what you're feeling.
So I'll be guiding you through the next few minutes but before we do I'd like you to really be present and be here now and you can do that through a number of ways.
For example if you're sitting and you have a coffee or water near you just take a big sip of water and just observe the feeling in your mouth and just be really present,
Be here.
If you're on your own and you don't have a drink with you maybe just start with a physical way of bringing your attention here and that might be wrapping your arms around yourself and give yourself a huge bear hug.
Just really be here,
Welcome yourself to your time and so now we are going to practice some big breaths.
This will also help us be here and be present in our body,
Our mind and in our emotions.
When we breathe these big breaths we're going to focus on three parts of our body that will move.
We'll be breathing in through our nose and out through our nose and breathing in lifting our chest,
Expanding our ribs and filling our belly.
So this does go against what we are taught all day which is try to appear svelte and skinny which is to suck in our stomach but when you see a baby breathe their bellies are full and round and they breathe properly all the way in and all the way out.
So we need to let go of that desire to try to pull in for this moment,
We need to let our guards drop.
So just let your guard drop,
Allow your belly to round and we will begin breathing in.
So breathe in through your nose,
Chest lifts,
Ribs expand,
Belly rounds.
Exhaling,
Belly button draws in,
Ribs contract,
Chest falls.
Breathe in,
Chest lifts,
Ribs expand,
Belly fills.
Exhale,
Belly contracts,
Ribs draw in,
Chest falls.
Two more.
Just observe and notice how you feel now that you have welcomed yourself,
You have turned inward.
We've gone from a state of continual doing to now making space to just being.
So as we close know that as you might be going on with your day or maybe you're going off to sleep,
Know that you can carry this ability to be kind and loving towards yourself,
To notice things that pop up and realize that you have space and time to choose your response to them.
So we will close with one big breath,
Breathing in through your nose,
Chest lifts,
Ribs expand,
Belly rounds and exhale completely through your mouth,
Just letting go.
