Transcript
Speaker: I invite you to find a comfortable position to sit in, shoulders back and down. Let your body begin to rest onto or into whatever is supporting it. And this is a good time for us all as a group to take a deep breath and sigh.
Speaker: Take another deep breath in and sigh. So rest your mind and your body as the body rests on the chair, the couch. Bring your mind's attention into the body from the inside out.
Speaker: Drop your mind into your body as if getting into a warm tub or under the covers. Bring your mind's attention to the chest or the heart area and feel the body around your attention.
Speaker: Bring your attention closer to the skin where the air touches skin. And feel the pocket of air around the body.
Speaker: Just feel the body's experience, shimmering, shaking, cool, hot, all the sensations of the body. And now bring your attention back inward toward the breath.
Speaker: Begin to soften and slow the breath. And tell yourself mentally slow and steady. Slow and steady.
Speaker: Feel the breath through the nose, throat, lungs into the belly. Notice as the breath goes from the belly, lungs, throat, and out the nose. And just breathe slow and steady into the body.
Speaker: soft, slow breath. As the mind wanders, as it tends to do, gently bring your attention back to the body breathing.
Speaker: And now bring your attention up to the mind. Imagine sitting in the mind, looking out toward the eyes, toward the infinite space of imagination, keeping your breath slow and steady. And in your mind, imagine a time in your past, it could be two days ago, a week or some years, where you were struggling, you were challenged. Don't go to your worst memory, just something where you were struggling.
Speaker: And picture yourself. What were you feeling? What was your experience like then? And imagine yourself looking at you now from the past looking here, looking at one another.
Speaker: And in your mind, tell yourself, I see you. I'm sorry it was so difficult. I'm sorry it was so hard. I'm here for you. And imagine loving on yourself
Speaker: in any way that you'd like. How would you show yourself love? What messages do you have for your past self?
Speaker: And feel your body's response now here as you offer yourself love. So say goodbye to the past self. And come back into this present moment, the body breathing.
Speaker: And now pivot toward the future in your mind. Imagine a time in the future, days from now, weeks, months, or years. Well beyond your experience now. See if you can imagine your future self. What are you doing? The best version of yourself.
Speaker: The self that has been through so many experiences and challenges and is wise and healthy. Imagine that self looking back on you now here. What does that self have to say to you?
Speaker: Imagine that self looking at you, radiating love back to you here. So say goodbye to the future self and return to the present where the body is breathing.
Speaker: And just rest in the present moment. Just feel the loving presence of awareness
Speaker: your own spacious awareness. And take a deep breath here. Exhale slowly. Another deep breath. Exhale slowly.
Speaker: And without losing this embodied mindfulness, gently open the eyes. So for those of you still with us, this was a good time to just reflect a little bit on what you saw, felt, learned, if anything,
Speaker: Take notes, journal, take a few moments to be with yourself before rushing back into doing. Just take some time to be. Be present. It's a precious opportunity to be with yourself. And if you'd like, extend this kind of attention, loving attention toward others you meet today.
Speaker: Thank you for practicing. I hope you enjoyed it.
