16:10:15 Start with a brief practice and then a check in, and then we move into maybe a slightly longer practice, and these days.
16:10:27 We've been doing a little bit of movement as well depending on how how people are feeling that seems to be appreciated mindful movement, but we'll start with.
16:10:40 I'd like to start with a three minute breathing space or just a breathing space practice. Short five or six minutes.
16:10:49 So finding yourself sitting in a comfortable posture, and whatever posture you've chosen whether it's sitting. You could also be reclining leaning up against something.
16:11:08 Lying down if you want, standing, all of those options are fine. And if you feel like your body needs to like move around a little bit, adjust shift. During the practice that's okay don't feel like you have to sit still for the entire practice.
16:11:28 Sometimes, you know, that's just what the body needs so encouraging you to really take care of yourself in the practice that we're doing in the session today.
16:11:42 If there's feelings of intensity overwhelm
16:11:49 extreme kind of anxiety or anything and just really taking a pause, coming back to the breath if that's helpful or listening to sounds around you using any of the five senses to really engage with and connect with the present moment to this could be feet
16:12:09 on the floor, sensations of touch.
16:12:15 Listening to sounds, smell, Taste sight, whatever is available to, so will begin with this practice, checking in with yourself around what posture is needed right now, through the body, perhaps even welcoming yourself into this space.
16:12:39 As you're arriving, setting the intention to pay attention as best you can to whatever is here in the present moment, beginning with eyes open or closed and the body, connected and supported by the earth by the chair
16:13:05 bringing the attention to the breath in the body, and breathing in through the nose,
16:13:13 and just allowing the breath to enter into the body naturally normally not trying to control where it goes.
16:13:21 But perhaps just noticing where you might feel it.
16:13:27 If it's helpful placing a hand on the chest, and belly and then seeing where you feel the breath the most, is it around the area of the belly or is it around the area of the chest,
16:13:43 noticing how this might shift or change over time.
16:13:49 There's no right or wrong, just noticing
16:13:58 the movement of the breath, the sensations of breathing,
16:14:15 There's a way of connecting with the present moment with a breath as an anchor.
16:14:27 And now bringing the attention to.
16:14:32 Whatever is arising in your inner landscape.
16:14:35 What thoughts are around
16:14:41 thoughts as activities of the mind coming and going, arising and passing just like sounds.
16:15:06 If it's helpful maybe even labeling the thought as thinking, or planning
16:15:32 or memory effort his
16:15:37 thoughts could be like clouds floating in the sky. No need to follow the train of thought.
16:15:45 Just noting it as thinking, or the type of thought.
16:16:00 And then what emotions are around.
16:16:06 You can perhaps naming the emotion, emotion such as a sense of calm, or anxiety or sadness
16:16:23 or longing, confusion, whatever is here right now.
16:16:33 Perhaps even recognizing a sense of the tone of the emotion is it pleasant or unpleasant, or neutral
16:16:50 in allowing it to be as it is exploring it with curiosity and interest.
16:17:11 Then shifting the attention to sensations, you may notice in the body.
16:17:24 And then shifting the attention to sensations, you may notice in the body. If it's helpful naming the sensation.
16:17:28 Since sensation of touch or breath, moving in and out,
16:17:39 or warmth or coolness
16:17:51 tension or tightness, or spaciousness.
16:18:17 Now, Narrowing and focusing the attention, just on the breath, moving in and out of the body. In particular, the sensations of breathing
16:18:32 in the belly.
16:18:36 If it helps placing a hand there to feel the belly rising with the inhale and falling with the exhale.
16:18:59 And if the attention has wandered, we're being told to thinking or sound or some other experience and just noting this gently and kindly guiding the attention back to the breath in the belly.
16:19:18 This is just what the mind does.
16:19:52 now expanding the awareness to include the breath, and the entire body.
16:19:53 Any and all sensations, sense of the body sitting.
16:20:07 sounds inside and outside the
16:20:17 men.
16:20:20 Taking this sense of spacious awareness into the next moments of your day or evening.