This is an ABC podcast. Through mindfulness, we can learn to drop our anchor and weather the storm. Let's start by getting into a seated position. Gently close your eyes and become aware of your breath.
Become aware of the spaces in between your breath. Now we're gently going to scan our bodies and observe with curiosity any sensations that may be there. Beginning with your feet, your lower legs, upper legs, waist, your torso, arms and hands, shoulders, neck. Head and face.
Now let that go. And think about a situation in your life that is difficult right now. It might involve stress, relationship difficulties. You might be worrying about things at work.
Choose something that is difficult, but not overwhelming. Really bring that situation to life in your mind's eye. Allow yourself to connect with your experience and see what comes up for you. What are you noticing?
Now say to yourself in your mind. This is a difficult and painful experience. If that doesn't feel natural for you, then say something else that does. Like, I'm really struggling right now.
Or, this is hard for me. Notice what feelings arise in response. And allow your attention to turn towards your experience. To turn towards the words you're saying.
Painful and difficult experiences are part of life. All human beings experience this from time to time. Let's now remind ourselves that we're human. Say to yourself something like, I am human and my experience is normal.
It's okay to feel this way. Say something that feels natural for you. Now take a moment to observe your body. And notice any feelings or physical sensations that arise.
If you've noticed yourself become distracted, gently bring your attention back to the practice. And now finally, say to yourself, may I be kind to myself in this moment. As you say this, place your hand over your heart or somewhere on your body that feels comfortable for you. Imagine kindness is flowing through your hand and into your body.
Become aware of this kindness flowing through you. Continue being kind to yourself by saying something that you may say to a friend like, you'll get through this. Or, you deserve kindness. Or, I am here for you.
Anything that feels natural for you. Sit with this for a moment and allow the sentiment to flow through your body. And when you're ready, let that feeling go and bring yourself back to the present moment. Noticing the rise and fall of your breath.
Gently blink your eyes open and take a moment to stay seated. Notice how you feel now compared to the beginning of the practice. Allow yourself to be as you are. A bell will signal the end of the exercise.
Well done. Just by listening and being present, you've helped to counter the effects of this unsettling time in our lives. And don't forget, you can listen to episodes of Mindfully again and again. There are heaps more episodes in our back catalogue.
You can find them by scrolling through episodes in your podcast app, wherever you're listening, right now. There are ones for kids, work stress, to help you sleep better and more. I hope you can find them useful as we navigate through this crazy world. I'm Lee Simula.
Thank you for joining me for this specially curated series of Mindfully. Mindfully is made in partnership between the ABC and smiling mind.