BONUS - Mindful Meditation of Body and Breath
Hi there and a very warm welcome to Season 6 Episode 26 of People Soup, it's Ross McIntosh here.
This week, it's a special bonus episode. In fact it's an extract from the previous episode. It's a practical, mindfulness meditation exercise which takes about 7.5 minutes. If you want to hear more about the background and introduction - have a listen to the previous episode, number 25. This episode is presented for those who might like to use the recording for a regular practice, with a minimal intro and no outro - it's a mindfulness meditation of body and breath - I hope it's useful.
For those of you who are new to People Soup - welcome - it's great to have you here - I aim to provide you with ingredients for a better work life from behavioural science and beyond. For those of you who are regular P Soupers - thanks for tuning in - we love it that you're part of our community.
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Transcript
Have a listen to the previous episode number 25. this bonus episode is presented for those who might like to use the recording for a regular practice with minimal intro and no outro. mindfulness meditation of body and breath, and I hope it's useful
s lying down or sitting in a [:Allow your spine to be upright in what we call a dignified posture. And if it's comfortable for you, allowing the eyes to close or just go unfocused on whatever's in front of you
he, a particular temperature.[:Just registering that sensation moment by moment. And if there's nothing to notice, that's fine. We're not looking to create anything. We're just looking to hone our noticing skills and acknowledge what's there right now.
in, noticing sensations here [:Maybe noticing sensations of clothing in contact with your skin. Perhaps noticing sensations deep inside,
whatever there is to notice. Just registering that.
And on the next in-breath, expanding that spotlight of attention once more to take in the torso, the chest, letting that spotlight rise to cover the back as well. Allowing the attention to spill down each arm, the left arm, and the right arm, right to the fingertips.
ere any sensations to notice [:and again, you might find your mind's wandered off. It's completely natural and normal human response. And if you do notice, your mind is wondered. Just see if you can gently yet firmly bring it back to the body,
noticing what sensations there are in this moment,
eks, the mouth, and the chin.[:Perhaps noticing the expression on your face right now.
And now as we try to hold a full body in our attention. Noticing the posture too, holding the whole body in our attention.
And on the next in breath, allowing that attention on the whole body to dissolve into the background, allowing it to fade away and bringing the spotlight of attention to the center of the body. To the abdomen, the tummy, and the sensations of breathing
n breath and one out breath, [:As best you can, allowing the breath to breathe itself, not looking to alter the way you're breathing, just following its natural flow.
And if your mind's anything like mine, you might notice it's been hooked away.
And if you do notice that. Just see if you can notice where it went. Then gently yet firmly bring the attention back to the tummy and that inward and outward movement with each breath,
thout my voice just to allow [:And just know that the breath is always there
en you're ready. Just gently [:Maybe give your body a bit of a stretch. Your legs, your arms, stand up, have a shake. Just bring yourself back into the present moment.
