72 lines
5.6 KiB
Plaintext
72 lines
5.6 KiB
Plaintext
*12-Minute Mindfulness Ball Guide*
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*Opening:*
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A chair, a ball, a quiet space — relax your body and mind, follow the rhythm of the practice.
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*Part 1: Settling the Body — Stable as a pine, seated like a bell.*
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Good posture is the foundation of movement.
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Let's adjust our sitting posture. Sit on the front third of the chair, feet shoulder-width apart pressing firmly into the ground, knees and toes aligned, toes pointing forward, thighs parallel to the floor, shins vertical. Sit bones rest on the seat, pelvis in a neutral position, core engaged. Good posture gives movement a stable foundation and helps qi and blood flow freely.
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Then, slowly bring your attention to the spine. Imagine the spine as building blocks, stacking up one vertebra at a time from the tailbone — upright but without a single point of force. At the crown of the head, feel as if a string is gently lifting upward. Tuck the chin slightly. Let the back of the neck rest softly against the collar. Feel the spine *as if a string of pearls is being lifted.*
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Breathe deeply, sink the qi into the dantian. Let the body become full and upright. On the inhale, the lower abdomen supports the body like a tire filling with air, stable and firm. Exhale slowly, release the lower back, let the pelvis steadily cradle the upper body. Feel the upward lift and the downward settling — let the spine extend naturally.
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Shoulders relax, as if draped over a horizontal hanger resting on the spine, holding the whole body. The chest opens slightly, but without deliberately thrusting it forward. Smooth the brow, let the corners of the mouth turn gently upward.
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In this moment, the body settles into a state of stability, centeredness, ease, and dignity.
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*Part 2: Quieting the Mind, Regulating the Breath — Close the eyes, gather the spirit, calm the breath.*
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Now, hold the ball in both hands, resting lightly against the lower abdomen. Close your eyes. Bring your attention to the breath.
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Inhale — fresh air fills the body. Exhale — breathe out fatigue and tension.
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Deep breath. Inhale, the lower abdomen gently rises, lifting the mindfulness ball. Exhale, the ball rests against the abdomen, letting the body relax further.
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Inhale, let the mind slowly settle. Exhale, scattered thoughts fade away.
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*Part 3: Holding the Ball Mindfully*
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Hold the ball from both sides, palms on either side of its surface. Let your strength pass naturally through the center of the ball. Feel the sensation of contact between your hands and the ball.
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Arms naturally bent, slowly lift the ball until its center is level with your heart. Shoulders stay relaxed throughout — don't shrug, don't extend the arms.
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*Part 4: Turning the Ball Mindfully*
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Step by step, let the body lead the ball. Slowly turn your torso. The body moves the hands. Both hands push together, letting the ball rotate with the body — even, slow, and steady.
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Feel the sensation of your hands meeting the ball's surface. Keep your hands at antipodal points at all times. Let the ball's center turn steadily before your chest.
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Now — turn the ball with focus and ease. Let go of the mind's trivial concerns. In this moment, there is only one thing in the entire world: turning the ball. Slowly turn away the afflictions, turn out a clear and quiet mind.
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[Wrist and forearm turning] Shift the contact point from the palms to the wrists and forearms. Gently draw the hands inward. As the hands reach forward as far as they can, rotate the arms — let the shoulders and back join the movement. By rotating the arms, you give the ball more space to turn in front of the chest. Keep the shoulders relaxed throughout. Let the body gradually come into the turning motion.
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[Whole-body turning] Now, engage the spine, the waist, and the abdomen. The waist sends to the shoulders, the shoulders carry to the elbows, the elbows lead the wrists, the wrists guide the hands. Let the movement unfold naturally and freely. Turn the ball with awareness. Wherever awareness reaches, that place relaxes and joins the movement.
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Throughout the entire process, let the body stay naturally relaxed. Keep both hands at antipodal points. Turn the mindfulness ball with awareness.
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The mind follows the hands — where the hands go, the mind goes.
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The hands follow the ball — you turn the ball, and the ball turns you.
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Natural, without forcing.
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Selflessly, without controlling.
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The Middle Way — neither too tight nor too loose, strength and gentleness in balance.
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*Part 5: Closing — Return to Stillness*
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Now slow down. Let the ball gradually come to rest. Gently place the ball on your lap. Wrap both hands around the mindfulness ball once more, resting against the lower abdomen.
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Close your eyes. Let the body relax. Breathe naturally. Feel the warmth in the lower abdomen. Feel the body at ease. Stay quietly like this for a while — simply enjoy this stillness.
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Taiji nurtures the body; mindfulness settles the heart. Between stillness and motion, find balance and peace in body and mind.
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Taste the mind's focus and awareness within. Set out on the journey of awakening to life. Return to your original heart.
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[Essential notes for beginners] ① Stay stable, centered, and relaxed throughout. Keep the pelvis neutral — don't collapse the lower back or shrug the shoulders. No movement should involve deliberate force. ② Turn the ball evenly and slowly at all times. Beginners, don't chase speed — focused feeling is mindfulness. ③ After practice, don't wash your hands with cold water for half an hour. Gently tap your shoulders with cupped palms to let the pores gradually close. ④ Beginners, 5–10 minutes a day is enough — consistency is what matters. Office breaks and bedtime are both excellent times.
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