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MeditationSports | Communication

Sports | Communication

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Hi, and welcome to this communication exercise. It's really important, if we're about to go into an important conversation that the mind is calm, that it's open, that it's objective. Although it's important to think in advance, about what we might like to say. If we overthink things, then we tend to get in our own way. So this exercise is designed just to, step out of that chatter and just prepare yourself for that type of conversation. So just take a moment to sit comfortably either on a chair or on the floor, eyes open and with a nice soft focus with the eyes so just aware of the space around you. Just starting off the exercise with a couple of nice big deep breaths, breathing in through the nose and out through the mouth. With the next out breath just gently closing the eyes. And in closing the eyes, just becoming more aware of the other senses, being in that contact between the body, and the chair or the floor. Contact between the feet and the floor and the hands and the arms, and the legs. And just take a moment just to settle back into the different sounds. Just getting a bit more comfortable in the space around you. And just slowly shifting the attention now, back to the body, is you just start to notice how the body's feeling right now. Perhaps in anticipation, that conversation just noticing any areas, of tightness or excitement, whatever it might be but just scanning down from the top of the head to the toes just noticing how each and every part of the body feels. And as you become more aware of those sensations, becoming more aware as well of the breath, rising and falling sensation, noticing where in the body you feel the movement and the rhythm of breathing without changing it trying to change it in any way at all. Remember, if you can't feel anything just gently placing your hand, on your stomach you can feel that movement of the breath in the body. And as you continue, to follow the breath in that way knowing that it's normal to have lots of, chatter, lots of thoughts in the mind in advance of an important or difficult conversation instead of allowing those thoughts to come and go each time just bringing the attention back to the breath. I'd like you to pay special attention to the out-breath. So you don't have to breathe in any special way no extra effort going into the out-breath. We're just following the out-breath, still aware of the in breath, of course, but our real focus is on following the out-breath, from its very beginning, to it's very end. Just continuing in that way, on your own for a few moments. Just continuing, to use that out-breath as the object of focus each time you realize the mind's wandered off just gently bringing the attention back again. We're looking for the...


Duration10 min

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  • A former Buddhist monk, Andy has guided people in meditation and mindfulness for 20 years. In his mission to make these practices accessible to all, he co-created the Headspace app in 2010.

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