Join Scott Shute for an in-depth discussion in this video Arrival practice, part of Mindful Meditations for Work and Life.
(gentle waves lapping) - [Instructor] I welcome you to find a comfortable and alert position, and I invite you to close your eyes and take a deep in breath. And then let your out breath flow long, allowing yourself to relax. Repeat that a few times, just noticing your inhalations and exhalations extending a bit, allowing yourself to fully arrive in this moment, in the present. Now just breathe naturally, keeping the attention on the sensations of breathing, perhaps noticing the air passing by your nose, that little space in your nostrils. Do you notice that the temperature is different on your inhale versus your exhale? And where in your body can you feel your breath? Do you feel it in your throat? Notice the sensations of the breath in your chest and in your belly, perhaps feeling the breath in your back. Just settle into this gentle rhythm of breath, noticing these subtle breathing sensations and allowing yourself to feel comfortable with whatever is happening. Feel your body sitting here, gently expanding and contracting with the breathing. Can you feel the weight of your body? Notice, where is the body touching the ground or your chair below you? Are your feet touching the ground? If so, which part of your feet? Allow the weight of your body to sink into your chair, sink into the ground. Feel yourself being supported. With each out breath, you can let go of some of that heaviness. Just let it sink down, flow away. And with the in breath, take in the fresh air, the new moment. Each out breath, let go. Each in breath, become lighter, freer. Continue that for a bit. Each out breath, letting go. Each in breath, becoming lighter, freer. Allow yourself to fully arrive in this moment, the present. Sense the possibility. Sense the wonder of what could be, and welcome. When you're ready, you can slowly open your eyes, maybe stretch a bit. Bring some movement back into the body and return.
- Adapting your posture and body language
- Breathing exercises
- Arrival practice
- Body scanning
- Loving kindness
- Sound-based exercise
- Keeping your meditation practice going