guided mindfulness

a group exercise

by Katya Mills

Let’s try and get centered for a minute. Okay? (get permission from group). I am going to ring these Tibetan bells to start and to finish. I want you to relax. You can close your eyes or keep them open. You can relax your eyes and soften your focus. Let yourself get comfortable in your chair…

Ring bells

Now notice your breath. You can breathe in through your nose and out through your mouth. You can imagine yourself inhaling sweet goodness and exhaling all the negative energy you may have picked up along your way here. Just breathe in that yummy oxygen… let all the bad stuff go. You do not have to breathe deeply but you can if you want. The point is to notice your breath and not change it.

Feel how the chair supports your weight.

Notice the fabric surrounding your toes.

Notice the floor beneath your feet.

Notice any thoughts coming into your head, just notice them.

See if you can watch them and let them go on their way, like mist carried off on a breeze.

Come back to your breath…

Notice your sensations

What do you feel against your hands

Your arms, your back, your legs

Feel the chair supporting you

Notice any feelings you are having at all, try and just notice them

Let them pass by like clouds across the sky

Come back to your breath…

Inhale the good energy…

 

Ring bells

running

the weather broke @ a record fifteen miles -i

Before you let yourself start believing change cannot be kind, remember how summer breaks into fall and the most welcome change of all. I confess I hit the café for the pumpkin latté this morning to celebrate. The sweetness of the drink did of course mask her flavour, so I did what any good lover of coffee might well do and went home to top her off with a fresh pot. Since then I have been shining commensurate with the rising sun. Reading all the headlines may we not be pinioned by tragedy, no, may we only resonate with the triumphs in the world. Wanna try?

Yesterday I ran a new personal best in distance, down the river and back, more than 15 miles. I run a slow pace, slow and steady and I don’t care, eleven minute miles. The idea is to run and enjoy running long distances (my mom is funny, she’s calling me forrest gump). I tallied 41 miles across a five day stretch last week: 6-9-6-5-15. Each day more painful than the next, but I prayed to god saturday night I would wake up feeling ready and able to do the morning long run… and sure enough when I got up @ 3am sunday i felt okay and took it slow, ate a bowl of noodles and drank a thermos of black london tea no.1, did some light stretching to the gems of piano sonatas strung out by the gentleman on public radio, wrote a little, read a Russian fairytale, laced up my gray wolf Nike Pegasus runners, took a B complex vitamin and a caffeine pill, drank some organic juices and water, buttered my skin with Banana Boat, charted my course on g.maps, shook it out and hit the trail at marathon standard time, 7am…