Relax your body, observe your breath, and practice presencing by noticing your physical sensations.

English

When we normalize silence in groups, teams, or families, we may find that just a few moments of presencing together can positively shift the situation at hand and our interactions overall. Quieting our own nervous systems and connecting in a quiet social field can make everyday collaboration more effortless and alive. This brief guided practice invites you and any group you meet with to present together. Use these tracks before a meeting, to take a break, or to close out shared work together. Improve listening, allow for diversity of opinion, and let the “sense of the meeting” emerge. The Presencing Together series has one, two, three, five, eight, and thirteen-minute guided mindfulness sessions so you can grow your quiet reflective practice together over time. 

Music courtesy of Mika Mimura. Image courtesy of William Daigneault on Unsplash.

Presencing Together To Normalize Silence In Groups - 3 Min

Welcome to three minutes of presencing together. We can begin by relaxing the eyes, softening the gaze, or allowing the eyes to close as we feel comfortable. Next, we can let our jaws and tongues relax and release any tension from the muscles of the face. We might begin to notice the placement of our heads over our shoulders and observe the dignity of the spine in space. We might have a sense of how our seat is placed in the chair or how our feet are connecting with the ground. And then we may become aware of our breathing, noticing how the breath is happening naturally, coming into the body and going out from the body, seemingly of its own accord. And as we observe the breathing, we might notice the rise and fall of the abdomen or the chest or the shoulders. This may bring an awareness of our shape in space, the placement of our arms or hands. We may also begin to notice sensations. We might feel warm or cool. We might feel energized or relaxed. We may even notice discomfort or feel ease. All of these sensations that we notice are natural signals informing us about the current moment that we find ourselves in now, and so we're able to observe them and move along. These are some of the tools and practices that we can use during three minutes of presencing together.