Hello and welcome to Mind the Mind with Mindfulness. And this practice is a practice in the body - the bodyscape practice. So beginning with a FOF BOC: feet on floor, bum on chair. So being aware of our posture, and allowing ourselves to make a change. So by being aware, we might notice that we've been a bit hunched over or we've clenched our shoulders and they're up by our ears. So just this, this almost is good enough, this awareness of the body, this FOF BOC is a practice in itself: a mini practice. So we can change. We can modify the body and change the body, so it's as comfortable as possible. And now we bring our awareness to the sole s of our feet. Perhaps noticing our eyes have closed naturally, and if they haven't, closing the eyes and seeing how that brings the awareness in closer to the body. We are coming home to the body, and the body is a great place to practice from because it's always here, always with us. So here now in the soles of the feet, the position of the soles of the feet, the sense of the feet supported by the ground. From the feet, and the temperature… clothing or no clothing; stronger sensation and lesser sensation.We now guide and invite our awareness to move into the ankles. Being in the ankles, tuning into the shape of the ankles, the temperature of the ankles. And from the ankles, we guide and bring our awareness as best we can and if we notice that the mind has wandered and almost certainly it will have done, no big deal - we help it to travel and we travel it back. We’re bringing it home to the body and into the lower legs. So being here now just as best we can in a sense of the lower legs, the calf and the shin, the muscle and the bone, and the outside envelope. The skin around the lower legs, the clothing around the skin of the lower legs, temperature, touch folds in clothing, a closeness of clothing, places where the air gets in.Sensations on the left and the right. Being aware of the many things that are here just with interest, giving the mind the focus in and around the lower legs. And now we bring the awareness, move the awareness as the awareness likes to travel, we help it to do that, and we guide it into the knees, the shape of the knees. The smooth curviness at the front of the knees and the fold at the back of the knees. From the knees, we come up to the thighs again, stronger and lesser sensation, perhaps stronger sensations of warmth, of pressure in the lower aspect of the thighs as they sit and a lesser sensation at the top, so the sides of the thighs. Whatever is here just tuning into it, just coming home to the body, and particularly in this part of the body. Sensations of clothing, of touch, whatever is here. And from the thighs we come into the pelvis and the abdomen, the bottom and the belly. Tuning into what is here. Parts that are still, and parts that are moving. The breath causing the muscles in the lower abdomen to expand outwards on an in breath and relaxing again. Clothes moving, body moving, traveling with the mind, with the awareness into and around the waist. Doing this as best we can. From the waist and the middle of the body up and into the chest and the torso, and the ribs the back, the shoulders. Again rising, expanding the chest, filling and softening. Moving inward the shoulders, moving slightly upwards and down. From the shoulders into the armpits; the sense in the armpits, warmth, touch.From the armpits we move our awareness down the upper arms on each side of the body, tuning into their shape, their position, sensations of clothing that might be similar on each side of the body, or different. No wrong or right from the elbows and the shape of the upper arm into the lower arms and the wrists and the fingers and the hands and the palms. The shape here, temperature, touch, position, just whatever is here - being here in the body. Being in the, what is this of the body as best we can. And now letting go of the arms and coming up to the neck and the throat, the inside and the outside as best we can. And from the neck and the throat to the back of the head. Sensations here. Mild sensations. The ears sound arriving. Perhaps wait from an earring. Sensation in the right ear lobe, what is here? Generally, not very much from the ears to the face our awareness moving into and around the face and seeing the shape of the face, sensing into an expression on the face, noticing whether the brow is furrowed, the jaws are clenched, or if there is an upturn to the mouth.The sense of the breath coming into the nose, just sensing into what is here. And as we end this practice, let's expand our awareness as best we can to take in the whole body here, the whole body in this moment. That is all.And so take this practice away. Wherever you are, whatever position you are in, we can pay attention to it, we can just be in the body. And by being in the body, we are practicing, we are guiding the mind and being with the body, and we can wake up to what's here so that if the body is hungry or uncomfortable, we can do something with it. So happy practicing. Go well; mind the mind with mindfulness.Episode 6Hello and welcome to Mind the Mind with Mindfulness. This tutorial is a practice using the breath, a breath scape practice. So beginning by moving the body: FOF BOC; feet on floor, bum on chair. You may like to move in an awareness of the body and the needs of the body in this moment, just a little movement, rotating the shoulders onto the back, relaxing a little, the shoulders that have been clenched up around the ears or that are hunched forward over the computer.And as we begin, you may like to close your eyes.As best we can bringing the awareness, bringing the mind to the breath. So just being with the breathing. Noticing the breathing, not needing to change the breathing, modify the breathing, lengthen the breathing. Just being with the breathing. Just notice the breath. Beginning at the nose, traveling through the nasal passages to the back of the throat, gently rising in the chest, expanding in the belly, noticing a space at the bottom of the breath, and a relaxing of the muscles in the abdomen as we begin the breathing out.Happens pretty quickly. Lesser sensation perhaps as we breathe out or maybe more just seeing how it is for you. How is the breath as it's breathed out of the body? Warmer? More moisture than this next in breath? And when mind wanders, which it will, which it does, no big deal, mind wander here, we have an anchor place to come back to. The breath is always with us. There is nothing wrong with our breathing. It's got us this far. Even if we may have conditions around breathing. Being with this breath. So just now, where is this breath? Where is it in the body, coming home to the body and the body around the breath. Muscles expanded.The body in the nose around the coolness or the warmth of the in-breath or the out-breath. There's no wrong or right about where the breath is. There is just this coming to it, being with it, and doing this just as best we can, and when mind wanders, which it does, that’s fine. No big deal. We just noticed that it's gone. Noticing where it's gone. It might be something to come back to. Maybe an amazing idea has come. That's great. Come back to that later and just come back to the anchor in the breath.Being here in this breath, in this part of the breath. Nothing to do, no special state to get to. Being with the breathing… as best we can for a moment - being the breathing. Being with the breathing. That is all. Breathing a whole in-breath. The gap at the bottom of the breath, breathing a whole out-breath, the gap, the space at the top of the breath, and it begins again. And here we are able to be with it for a moment… that we travel. And that we can then bring awareness back to the breath. At any moment we choose to. Just now being with the breath, being with the breathing, just as best we can.Breathing. A couple of breaths now… stronger and lesser sensations, areas of the body where it's sensed more strongly and less so and no wrong and no right about that. Just sensing that there are stronger and lesser sensation. Great. Being awake to this moment, this is meditation. This is mindfulness. Well done. Being with the breathingSo taking this practice with you across the day. Wherever you are, whatever you are doing, the breath is always with you. And so here we are bringing it into an ever-ready everyday practice and an anchor point. Being with the breathing. So go ahead, take this practice with you. Go well practice well and see you next time.