Good evening to people on this. Nearly spring evening, which is sort of the theme for this evening. So it's really nice.
I kind of think we have got our core attendees, Dawn and I were just sort of speaking about that, and, it's just a lovely thing to do when it's, on a, on a Sunday evening once a month. And you know, I've had a very mindful evening. I've just done an hour of, yin yoga.
Which is the mindful sort of particularly mindful form of of yoga and so straight from that into this I feel quite blessed really. So a big welcome. This is Dr.
Mike Scanlon for those of you that haven't taken part in this before, and I've been doing webinars with the webinar vet for quite some time, and I know that the webinar vet's 10th anniversary of being in existence is about to come up and it's been great working for this organisation because we've managed to Sort of offer mental health and well-being courses now to over, well over 2000 veterinary professions, professionals, across different countries, but particularly the UK and that feels like a real privilege actually. So tonight's meditation is a spring. Themed meditation and The first one that we do is an old favourite, but I think it really fits at this time of the year, and Dawn and I were just sort of chatting about how I kind of think, and I think Dawn was with me on this one, that the new year isn't actually a great time to make.
Committed change because I don't know, but for many of us, we've just come through Christmas, which I never find to be a very restful, mindful, particularly mindful time of the year. And then we have New Year's Eve, . The nights are dark and the days are long and the weather's usually pretty shocking, particularly this year, and before we know it we're making all of these sorts of commitments for change and Mindfulness, I think, is very it's very seasonal, actually.
And the meditations I tend to find myself doing or a better meditative phrase perhaps would be the meditations that I choose to focus on. Tend to be aligned to the seasons. So when you think about Where we are now and if we look out the window only about an hour and a half ago, maybe an hour ago, you know, we still had a fair bit of light and if I look out in my garden now, I just put this picture of some snowdrops up because the snowdrops are out, the daffodils are in bloom already, those that have survived the winds, but they are there and now it feels to me like a much better time of the year to think about not just a spring clean but making change.
So our first meditation this evening, I thought I'd remind you guys of the three stage breathing space with the action step, and that's it, that's . That log in there will take you to the recording of that for those of you that might want to, if you really like this one and you think, yeah, you know, . Spring, for me, is a time when I think perhaps it's a good time to make a change.
And so we begin tonight with the 3-stage breathing space with the action step. And then our second meditation tonight is a meditation for spring cleaning the mind. And it's a real favourite of mine at this time of the year, and I found myself really smiling as I thought about this would be the first time I've done this meditation this year.
It's one I do every year and I just thought, Oh, how lovely. So with no more ado, let's start this process because the three stage breathing space with the action step is very much about stopping. And then asking ourselves, well, so what is going on in my life at the moment that is ready For change.
What is happening in my life that causes me a sense of disconcertion or Causes me to feel a bit stuck, and we sit with it, and we open up and we maybe even roll our shoulders back in a bit. And then we narrow our focus right down to the breath. And we bring that sense of peace and calm, but then we say, OK, and what am I going to do about it?
And then we allow ourselves to think about what action step I'm going to take tonight or tomorrow, but no later. So It should always look like an hourglass if we were going to sort of do the geography of the three stage breathing space with action steps. So we start broad, we narrow the focus, and then we expand our mind out to think about what action steps perhaps we're ready to take.
So let's get ourselves into our comfortable but not too comfortable position where hopefully we're looking dignified. And that's the only stipulation I make. And because I've been doing lots of yoga, hurrah, I can finally sort of vaguely get myself into a, into a yogic pose now so I can sit cross-legged on the floor with my back straight after about two months of yin yoga, which is a real shift, but you don't need to for this meditation.
Just look dignified. So we're going to start with the Tingay bells and close with the Tingay bells. So if we can get ourselves comfortable.
Let's begin our first meditation. Three stage breathing space with action step. So we begin this meditation.
By just focusing in on the sounds of the bell. And just noticing. That the bell enables us to focus our mind as the sound.
Gently dissipates. And as we bring our attention. To our lives.
We just ask ourselves. So what's going on with me in my life at the moment? Let's just ask ourselves that question.
So what's going on with me? In my life At the moment. What feels ready for a change.
And then we stopped. And we perhaps roll our shoulders back and we find a smile of acceptance. And we broaden our mind.
And we just allow in. Our thoughts Our feelings. Any pictures that might show up?
And we invite them in. As though we were the guest house. Inviting in all guests.
Some wanted Some less wanted. But all just accept it. And we allow in that which is going on in our lives.
And we don't try and close anything down. Just let it in. And we create space.
And we allow our mind to Just wonder and look at what's happening in our lives at the moment. And we get a sense of. What might be difficult.
We get a sense of what might be. Something of a drain on our resources. We get a sense of that which we I would like to be different.
And we allow And if our mind wanders, we pull it back. Gently with no judgement. Can we just stay.
Rather than closing our mind down when we hit difficulty. We let it in We expand our consciousness, and we sit with it. Allowing And then we let go.
And we narrow our focus, and we find our breath. And perhaps we place a gentle hand on our tummy. And we just breathe.
Without particularly changing the cadence or the way that we breathe. Just breathing. Breathing in.
I'm breathing out. Narrowing the focus of our attention just To the right. Anchoring our attention.
To the brow. Again, if our mind wanders, we smile. And we go find Where our attention is gone.
And we gently Loving me warmly. Escort our attention back with no judgement. And focus once more on the breath.
Just breathing. And then we expand our attention out. And we just body scanned down.
From the crown of our head. Letting go of tension as we move. Just letting go of any tension in our face, our shoulders.
Our arms. Let me smile. We just ask ourselves what steps.
Could I take? Just to deal with just. Some of that stuff not to make it go away.
Not to solve it. But just an action step. That might make us feel more at peace.
We think about. What change we can make. No matter how tiny.
To our lives. We just get the sense of how it might feel to make change. Even if that change is tiny.
As we think about our action steps. We're going to make. He just settle in and he smile.
We notice how our body is feeling. As we commit to just changing. Just one thing.
About our lives it may be. As small as. Smiling more tomorrow.
It may be Making a commitment. To meditate more. In the forthcoming weeks.
Just an action step. It takes us towards the human being. We want to be.
And for the last minutes of this meditation. Let's just sit. Hold the action step in our minds.
Just bringing awareness. 2 breath. And our bodies.
And connect with the action step that we feel. Perhaps we can make. Well done.
Three stage breathing space with action step because For me, this is the time of the year when I feel much more aligned. And able to start thinking about making real change. Because it feels like.
Nature is changing. The seasons are changing. It feels like.
You know, there's more life, there's more vigour. Around us at this time of the year. Now feels like a good time.
So I guess As we look at this, your mind is the garden, your thoughts are the seeds. You can grow flowers or you can grow weeds. And I think it is that real sort of Opportunity really tonight to have a think about.
Expanding that sense of the spring clean. And perhaps a spring clean. Is more useful if we think about clearing out anything.
In our lives that no longer serves us. And that might include stagnant thoughts. Style ideas or.
You know, mind clutter perhaps. And As we move into the beginnings of spring. I suppose it's this sense that You know, what is it that we discard?
What is it that we let go on, you know, when something breaks down beyond repair. Or when You know, something's out of date or clothes are no longer in fashion or. Stuff in our lives that have become stale, it's sort of easy to get rid of it.
But With mindfulness, it's There's there's a lovely simplicity to it because it's almost like. If we think about this time of the year. It's just such a real opportunity to begin to think about what steps am I gonna take moving forward?
What am I gonna let go of? What am I gonna declutter in my mind. And in my life.
And the meditation to accompany this is just this. Meditation for spring cleaning the mind. And it felt like a perfect.
Sunday evening to share this meditation with you. And This one takes about 10 or 12 minutes, so if we once again just get ourselves. Into that lovely.
Comfortable position, but again not too comfortable. And If we begin this meditation. By Just closing your eyes.
And once again, let's just follow the sound of the bells into this meditation. So as we close our eyes, And deliberately and on purpose. Just choose to breathe.
Very gently. And slowly, And deeply in through your nose. And out through your mouth.
Paying attention to. How our body moved as we breathe in. And as we breathe out.
And as we breathe in, And as we let go of that breath. We just trust ourselves to continue breathing. Calmly.
Warmly. And we ask you to. Bring to mind Any thoughts?
Persistent thoughts that no longer serve you. Persistent thoughts that Stop you from feeling a sense of. Tranquilly or Peacefulness.
Perhaps old stale thoughts or negative beliefs that We've been paying too much attention to. And if we just choose. One or two of those.
Habitual Should A must. So Let me just think for a moment. And see if we can connect.
To what their original purpose was. I must Be at work. At least 30 minutes before.
My working day is due to start. And bringing you curiosity to. Whatever thought it is that You've established no longer serves you well.
Why? Why must I? Why should I?
Does that thought still have a reason to still exist? Can I bring curiosity too? What was happening?
When that thought and that stuck behaviour. First became established. And is the Energy that it takes.
To meet the demands. Of this life. Could that be used better somewhere else?
And I start the day. And spend 30 minutes doing something. Enhancing And as we sit, Just breathing.
And allowing our minds. Just consider. Whether perhaps it's time.
To let go. Of some of that mine, latter. In the same way as you might give away an old jacket that you never wear anymore.
We thank you. For having served its purpose. And we take in any.
Knowledge or wisdom that comes from Whatever that Should or must. Thought or behaviour. We've got over stuck with.
Can still bring us. It's good to be and to feel prepared. And next, just imagine seeing.
I thought. An unhelpful behaviour. That belief even.
Yeah I'm not good enough belief comes up last, doesn't it? I'm just choosing what it is that we want to declutter. As we choose that, just imagine seeing it.
Dissolve Rather like a morning ray of fog. As the sun Great. Once you've cleared away that which no longer needs to occupy your mind.
To spend some time connecting to the space. That you've created. Noticing that Because you've created some space in that.
That's a mind of ours. It doesn't mean But the mine's empty. Rather see it as being filled.
With spice. And potential for change. And sit with that space.
And that opportunity. And again make space for it and roll your shoulders back. And next, inviting a new thought.
Or a new belief in the form of an intention. A spring Intention that you would like to manifest. In the coming days, weeks or months.
Perhaps there's an old idea. That you wish to take off the shelf. Dust off a bit and revisit.
Perhaps it's finally. Choosing to do something that you've thought about but put off for years. It's been sitting, waiting.
For the space. Now bring your new intention. No matter how small or grand.
To the forefront of your mind. And imagine planting it. Like a seed.
In a fertile soil. Of this newfound space. And then just Ask ourselves.
For permission to pursue this. And to feel the fulfilment it may bring. On our behalf.
And let go. Of that intention. Bring your intent, your breath.
Very gently. But And 2 Just breathe in. Just anchoring our attention.
Once more in the breath. But feeling perhaps that frisson of excitement. Having decluttered.
And created positive, warm. Future intention. Once more, as always, returning back.
So this Present moment. Just you. Spring.
And your breath. And we sit with this sense of peace and. Hopefulness.
We enjoy it. Make space right. And so Once again, really big thank you to everybody that has taken part in Tonight's meditations.
If you Receive this as part of you, you always get your recordings, can't you? But if you're interested in pursuing. The meditations we've done today, you can always just do that via the recordings, or perhaps you can just cut and paste.
This link to the three stage breathing space with action step. And Just had somebody come in, so I'll just go and see. It's always nice when we get people.
Oh, thank you. That's, yeah, much needed. That's Catriona.
Thank you, Catriona. Yeah, I kind of felt like that because I was talking to Dawn earlier on and, I've gone back into the NHS like I'm out for, I sort of agreed to go back into the NHS for a sort of six-month stint just because. They were struggling a bit to find people.
With my sort of skills in this particular practise. And, they said, come back for 6 months with the, you know, come back and just do a day a week or a half day a week, and then move up to a day a week in, you know, in a little while. And already I sort of found myself getting into work half an hour before I needed to be there.
And making this sort of intention to You know, get there early and to You know, rush around, and I haven't rushed around in about 5 years. And so for me it was a really useful sort of meditation, this one, because I realised that I was getting cluttered again with the old stuff, which was why I left the NHS all those years ago. And so, you know, I don't need to bring clutter into my life and where we can be clutter.
It just makes life so much easier. So, I hope people enjoyed those two meditations. I really enjoy these Sunday nights.
And tell your friends, tell your colleagues, you know, because the more the merrier, and, we'll see you again in March. And we just do these monthly meditations and really keen to get any feedback on how they're going, whether this helps. Where you just enjoy it, you know, it doesn't matter if it helps or not, we enjoy it, and mindfulness is about joy for me, much less so than anything else.
So, with no more ado, have wonderful, wonderful Sunday nights and, See you in a month. Goodbye now.