Welcome to the First Mind the Mind with Mindfulness tutorial with Stimuli. This practice is the: what is this practice? The reason for doing this practice, which is a cushion to all the other ones, is that mindfulness is about waking up to what's going on. And an awful lot of the time, we are in a sort of automatic pilot of mind, racing and getting on and doing things. So when we wake up to what's going on internally, instead of rushing around from one thing to another, both in our heads and in our lives, we can respond better and live better. So as with all our practices, we begin with an intentional shift, a change. I suggest that we use the word FOF BOC to do this.So FOF BOC means feet on floor, bum on chair, and I would lift your feet up and put your feet on the floor intentionally. Stand up a little bit and sit down. Change your posture. Close your eyes. Seeing now in this moment, just what is this? What is here?Letting go of any need to do anything, to breathe in a particular way, to have an expectation of where we're going to get to. Just seeing, noticing what's going on, where am I, what is this? So tuning in to what is here in this moment. Where am I? What's going on?An awareness of sounds outside the weather, temperature on the skin. An ache in the lower back, an ache in the lower back and alongside that comes a thought of, I've been sitting here for a very long time. I started at seven and it's now nine. What have I been doing all day? So here we are. What is this of mind?What are all the things I've got to do? How many emails did I get? How many do I need to respond to? And as we notice this experience in the landscape of mind of thinking, we may also notice that there is a landscape of mood, a mood scape. So we just notice what that is - mild anxiety, stress, pressure. And then we may notice that there's a tensioning in the shoulders.So just noticing what is this? What is here?Noticing that the mind has travelled again, thinking about a conversation that you had yesterday, a conversation about business or a relationship, remembering a film you watched, a scene from a film, or something you need to do. And again, just noticing what is here, what comes with that? An emotional landscape, a moodscape? And maybe a resonance in the body, or maybe there's a sense in the body? A hunger, that nagging pain in the lower back, a fidgetiness, the fingers touching or fiddling with each other. Just noticing what is this, what is here in this moment?So that. Is all we need to do today. Take this practice out, take it with you, and every now and then mind we'll go what was it we did this morning? Oh, we did. What is this? So stop and ask what is this?You may like to close your eyes and you may, as you notice, shift your body!And that actually might be a first step to doing something to look after your body, moving it out of an automatic place for it to be tensed in the shoulders, hunched over the computer. And we start waking up. And we start moving the back.So by noticing we start relating better, but no need to go there. Just for now, for this practice. What is this? What is here? And asking yourself this at any given moment.Okay? Have a good day. Practice well - mind the mind with mindfulness.