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Mindful Mornings: A Moment of Radical Presence Amidst the Chaos
- 2024/12/21
- 再生時間： 3 分
- ポッドキャスト
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サマリー
あらすじ・解説
Here's the script for Mindful Mornings:
Good morning, and welcome. I'm so glad you've carved out this moment for yourself today. [PAUSE]
As we step into this practice together, I want to acknowledge something. In a world that often feels like it's spinning faster and faster, with endless notifications, messages, and demands pulling at our attention, finding peace can feel like catching smoke with your bare hands. [PAUSE]
Today, I want to invite you to something different. A gentle reset. A moment of radical presence.
Let's begin by finding a comfortable position. Whether you're sitting, standing, or even lying down, allow your body to settle. [PAUSE]
Softly close your eyes, or if that feels uncomfortable, just lower your gaze. [PAUSE]
Take a deep breath in... and let it go. [PAUSE]
Notice how your body is touching the surface beneath you. Feel the subtle weight of gravity holding you, supporting you. [PAUSE]
Today, we're going to practice what I call the "Ripple of Awareness" technique. Imagine your consciousness is like a still pond. Each breath is a gentle stone dropped into this pond, creating subtle, expanding rings of awareness. [PAUSE]
Breathe in slowly... watching the first ripple expand from the center of your being. [5-second PAUSE]
Breathe out, feeling how that ripple touches the edges of your awareness. [PAUSE]
With each breath, these ripples become wider. Not forcing, just allowing. [PAUSE]
Notice any thoughts that arise – like leaves floating on the surface of this pond. You don't need to chase them or push them away. Simply observe. Let them drift. [PAUSE]
If your mind wanders – and it will, because that's what minds do – gently, without judgment, bring your attention back to the breath. Back to the ripples. [PAUSE]
As you continue breathing, imagine these ripples of awareness expanding beyond your body. Into the room around you. Into the day ahead. [PAUSE]
This isn't about controlling your experience, but about being fully present with whatever arises. [PAUSE]
As we prepare to complete this practice, take one more deep breath. [PAUSE]
When you're ready, slowly open your eyes.
Here's a practical invitation for your day: Whenever you feel overwhelmed, take three conscious breaths. Just three. Remember the pond. Remember the ripples. [PAUSE]
You've already created a moment of peace. And that's enough.
Wishing you a mindful day.
Good morning, and welcome. I'm so glad you've carved out this moment for yourself today. [PAUSE]
As we step into this practice together, I want to acknowledge something. In a world that often feels like it's spinning faster and faster, with endless notifications, messages, and demands pulling at our attention, finding peace can feel like catching smoke with your bare hands. [PAUSE]
Today, I want to invite you to something different. A gentle reset. A moment of radical presence.
Let's begin by finding a comfortable position. Whether you're sitting, standing, or even lying down, allow your body to settle. [PAUSE]
Softly close your eyes, or if that feels uncomfortable, just lower your gaze. [PAUSE]
Take a deep breath in... and let it go. [PAUSE]
Notice how your body is touching the surface beneath you. Feel the subtle weight of gravity holding you, supporting you. [PAUSE]
Today, we're going to practice what I call the "Ripple of Awareness" technique. Imagine your consciousness is like a still pond. Each breath is a gentle stone dropped into this pond, creating subtle, expanding rings of awareness. [PAUSE]
Breathe in slowly... watching the first ripple expand from the center of your being. [5-second PAUSE]
Breathe out, feeling how that ripple touches the edges of your awareness. [PAUSE]
With each breath, these ripples become wider. Not forcing, just allowing. [PAUSE]
Notice any thoughts that arise – like leaves floating on the surface of this pond. You don't need to chase them or push them away. Simply observe. Let them drift. [PAUSE]
If your mind wanders – and it will, because that's what minds do – gently, without judgment, bring your attention back to the breath. Back to the ripples. [PAUSE]
As you continue breathing, imagine these ripples of awareness expanding beyond your body. Into the room around you. Into the day ahead. [PAUSE]
This isn't about controlling your experience, but about being fully present with whatever arises. [PAUSE]
As we prepare to complete this practice, take one more deep breath. [PAUSE]
When you're ready, slowly open your eyes.
Here's a practical invitation for your day: Whenever you feel overwhelmed, take three conscious breaths. Just three. Remember the pond. Remember the ripples. [PAUSE]
You've already created a moment of peace. And that's enough.
Wishing you a mindful day.