And welcome to the session.
I invite you to take a seat.
Lie down.
And get yourself comfortable.
You can close down the eyes if you wish.
And just begin by slowing down.
The breath.
Breathing in through the nose.
Low into the belly.
And slow.
Today's practice will be a mindfulness connection to the present moment.
I'm going to begin by Just listening.
Listen to the sounds that are arising.
What can you hear?
In this moment.
The sound of my voice.
Technology.
Nature.
Just listening.
These are the sounds that are arising in this moment.
These sounds are happening now.
Taking another slow.
Sighing breath.
Turn your attention to what you can see.
Behind open eyes or closed eyes.
Just seeing what you can see right now.
Any movements.
Colors.
Shapes.
Really focusing in on what you can see right now.
These are the things you can see in this moment.
These are the things you are saying now.
Turn your attention.
To what you can feel.
Taking another slow and deep breath.
Draw your attention to the sensations in your body.
Noticing the seat or the floor underneath you.
The cloth is upon your skin.
Temperature of the room.
Internal sensations.
Tensions,
Pressures,
And movements.
You're breathing in heart beat.
These are the sensations.
Arising in this moment.
Take another slow,
Deep breath.
In through the nose.
Returning your breathing to a normal rate.
Draw your attention to the sensations of the breath.
This breath is happening now.
This breath is happening in this moment.
Stay focused on the breath.
If your mind wanders to the future,
To the past.
Just gently return it back.
This moment.
Back to the sensations of the breath.
Now.
Taking a moment to release all focus.
Just be in this moment.
These are the sounds,
The feelings.
The Visions.
The breath.
That is arising in this moment.
Just simply be.
In this moment.
So this practice today was us focusing on the present moment mindfully.
What we can see,
Feel and hear.
This breath.
These are the things that are happening now in this moment.
And this practice of focusing on.
This moment and the things that are arising.
In this moment.
Is very grounding.
And if you're finding that you're struggling with anxiety,
With overwhelm with rumination.
With grief.
Just looking.
Just listening.
Feeling.
Just breathing.
And returning your mind mindfully again and again and again.
Helps get you into this moment.
Because the reality is that this moment,
Right now,
Is most likely fine.
Safe.
If we can just return ourselves back again and again and again.
We not only learn to focus the mind,
But to ground ourselves in the present moment.
And become aware when our mind has wandered to the future or the past.
So I encourage you to take this one with you.
You can use it as a formal practice.
But also as a response to Daily overwhelm.
Thank you for meditating with me See you next time.
But if you like.
.
.
We can spend 10 minutes together in silence.
Practicing present state grounding on what we can see.
Feel.
Here.
Or on the breath.
For whatever practice you would like to do today.
Let's begin.
So if you'd like to maintain the meditation.
You're more than welcome to do so.
But for everyone else,
I'd invite you to return yourself back to the room.
Found yourself lost in thought.
Past to the present.
That's okay.
These are the things we can hear.
That we can see,
That we can feel.
This is the breath.
The breath is an interesting one.
Our mind wanders,
We bring it back.
Our mind wanders,
We bring it back.
This breath,
This very next breath.
Is the present moment.
It's here.
It's now.
It comes and then it goes.
Comes and goes.
It's like a wave but never the same.
So if you ever find yourself lost in thought of the past,
The present.
Overwhelmed.
Feeling things.
Focus on the present moment.
On the breath.
Keep returning it.
And you will find sanctuary there.
Of practice when it takes time.
Which means it's a skill to develop.
It's not easy,
Particularly when starting.
But is very much worth it.
So give it a try.
For joining me.
I'll see you in the next session.
