Hello everyone! Tutu Mora here with the Y bringing you tools to feel well in your body
mind and spirit. So the holidays are upon us and whatever the holidays look like for you this year,
it can move really quickly. There can be a lot going on either a lot of emotions or a lot of
busyness with schedules and other people and so regardless of what um busyness
looks like for you this year, it's always really helpful to pause and find a still moment just to
quiet everything that's going on in the mind. And so sometimes--especially during really difficult
periods of time--it can be really tricky to kind of tune into the body. There can be a lot of
stress and difficult emotions and experiences that live in the body and so sometimes
instead of tuning in, tuning out can be a little bit more accessible of a way to kind of
feel still in the moment. So we're going to do a little bit of that today you won't need any props,
you're just going to need kind of a quiet space where you feel comfortable, where you feel warm
and just to be with yourself undisturbed for about five minutes.
So wherever you are, when you're ready I would just invite you to either close your
eyes or if that doesn't feel doable just to soften your gaze or lower your gaze
and take a moment just to tune into your environment
What sounds do you hear?
Do you hear the sounds of family members
just going about their day?
Do you feel the need to respond to the noises that you hear?
and if you do feel that pull to attend to something or attach to the noise that
you hear whether that's the ticking of a clock or the barking of a dog
whatever that is, just reminding yourself that you have a few minutes just to disengage but still
noticing those sounds in your environment. Maybe noticing another layer of sounds
maybe you hear cars in the background
or you hear the wind
maybe you hear the furnace
or maybe you just hear the sound of stillness.
So just listening listening to what that sounds like
and now turning your attention to how does this space feel feel against my skin?
So maybe you feel kind of the the softness of the sweater that you're wearing against your skin
maybe your hands are folded and you feel your fingers against your skin
maybe the air feels still
maybe it feels warm but just noticing how does this space feel against my skin and just taking
a moment to attune to that feeling perhaps the texture of the air the texture of your clothing,
the temperature,
whether there's a breeze,
and now perhaps noticing what does this space smell like?
Do you smell food that's cooking? A candle that's burning?
Do you smell just the smell of home in whatever way that feels to you?
Maybe it smells a little dusty,
maybe it smells fresh like fresh air,
but just attuning to how the environment smells to you here.
And taking a moment to notice whatever part of your body is connected to a surface.
Whether that's your feet on the floor or your seat on a chair or the couch maybe you're lying down
and the whole back of your body is connected to a surface just feeling the solidity of that surface.
Feeling held by that surface, that reliable just pull
from gravity keeping you gently tethered to this space
and just taking a moment to feel that feel that gentle, reliable stability of gravity.
And then whenever you're ready, you can go ahead and open your eyes
and so you can stay in this space for as long as you need to
but sometimes just attuning to your environment allows you the stillness that meditation can
offer, especially during those times when tuning into the body can feel like a little bit too much.
So I hope this offers some support to you right now and wherever you are, I hope that you have a
wonderful rest of your day! I'll see you back here next time on the Y's YouTube channel. Take care!