12:13:18 It's all, it's all welcome this practices, mindfulness, and really being with whatever's here in the moment, as best we can without judgment with openness curiosity acceptance
12:13:41 and compassion, because sometimes or, more often than not we need compassion, as well to deal with whatever's here right now.
12:13:50 So I thought we could start with a brief practice.
12:13:55 I'd like to share, kind of a longer sort of breathing space, practice with you.
12:14:02 And then we'll do, we'll open it up for a bit of sharing. And then we can do a longer practice. So, I'm just settling into some posture that feels good for the body that feels right.
12:14:22 And, at any point, if you need to disengage from the practice if it feels overwhelming, or any parts of the practice don't feel appropriate for your body.
12:14:36 Then just feel free to take care of yourself.
12:14:42 Open your eyes if they're closed.
12:14:45 Pay attention to the information from your five senses sight tonight touch sound taste and smell or feel the feet.
12:14:59 The whole body moving with the breath, whatever is available to you.
12:15:07 So settling into a posture that feels right for your body.
12:15:12 Sitting line down reclining standing.
12:15:16 And just noticing the body supported in this posture.
12:15:23 The body, breathing.
12:15:28 Perhaps the body, gently moving or suddenly moving with each breath.
12:15:39 As you established this posture of dignity and awareness.
12:15:49 Maintaining a sense of ease in the body.
12:15:54 If you're noticing any tightness or tension in the body then just seeing if you can allow the body to rest in this posture.
12:16:13 Letting go of any unnecessary work.
12:16:21 coming into the present moment,
12:16:28 with the breath as an anchor to the present moment.
12:16:33 And if the breath is not appropriate for you right now, then it may be sound sounds coming and going around you or a feeling of the sensations of the feet on the floor.
12:16:52 The touch between the feet and the ground.
12:16:58 So whatever it is that you've chosen as your object of attention your focus connection with the present moment.
12:17:09 Just staying with the sensations here,
12:17:16 sensations in the body.
12:17:19 Inside or outside the body.
12:17:29 If you're focusing on the breath and simply, allowing the breath to happen naturally in the body without trying to control it or make anything happen, not seeking anything out
12:17:52 Just letting the breath come and go.
12:17:59 As you inhale and exhale.
12:18:09 Perhaps noticing a nourishing or energizing quality of the inhale,
12:18:16 and a soothing quality of the exhale,
12:18:25 just taking a few breaths at your own pace.
12:18:32 Feeling the sensations in the body movement, rhythm.
12:18:41 The characteristics.
12:18:48 depth length.
12:18:54 The sense of expansion or contraction.
12:19:24 No turning the attention to your inner landscape, from this place of being centered awake.
12:19:39 noting what thoughts are around.
12:19:44 thoughts as activities of the mind,
12:19:53 noting each thought is thinking, perhaps labeling the type of thought that arises, past, present, future.
12:20:11 worry, fantasy,
12:20:23 when seeing what emotions around.
12:20:30 If you can, naming the emotion or getting a felt sense of it.
12:20:36 Perhaps in the body,
12:20:45 noticing how emotions can come be felt.
12:20:53 They may linger and then they pass.
12:21:04 Turning the attention to whatever is here,
12:21:09 pleasant or unpleasant, or neutral
12:21:18 checking in with the body and noticing any body sensations
12:21:26 sensations coming and going in the body.
12:21:32 Perhaps wherever you notice a sensation the most exploring that
12:21:40 naming the parts of this sensation if you can,
12:21:48 allowing for whatever is felt to be here right now.
12:21:53 Knowing that each part of your experience will arise.
12:22:00 perhaps linger and pass.
12:22:07 And each time the attention gets pulled to some other part of your experience then gently and kindly guiding the attention back.
12:22:21 Back to the sensations in the body.
12:22:31 Now releasing this attention on the inner landscape, the breath of your experience
12:22:41 and bringing the attention to the breath in the belly, perhaps even placing the hands on the belly and feeling the belly rising with each inhale, falling with each exhale.
12:23:17 Letting go of everything else and just being with the breath right now is it as.
12:23:50 just this breath.
12:24:01 now expanding your awareness to include the breath and the entire body.
12:24:10 Any sensations in the body sensations of touch contact between the feet on the ground support of your chair or question, Matt.
12:24:28 The body breathing
12:24:32 sense of the space around you.
12:24:39 Sounds inside and outside the room, expanding your sense of awareness
12:24:53 and taking this expanded awareness to the next moments of your day of this session.