Welcome in this.
Mindfulness Meditation Moment.
It's a moment.
To do nothing.
But to breathe.
To do nothing but to welcome.
All the sensations.
That are coming to you.
To do nothing but to look.
Add your thoughts.
Circulating.
Without feeling them.
Simply to look.
And then.
.
.
And to observe.
What's going on.
And your buddy.
And in your mind.
You can center yourself.
Into different kind of postures.
If you want,
You can sit on a chair.
Foot on the floor hands on your thighs back upright.
Without stiffness.
Or you can sit on a couch.
On the floor,
On the pillow,
Legs crossed.
With your hands.
On your knees,
Palms facing.
This kind.
Or you can even just lay down.
With your arms.
Close to your body.
You may close your eyes if you want.
To help you.
Concentrate better.
Or you can keep them opened.
Without Fixing.
Anything.
So I suggest you To begin,
Quite simply.
By becoming aware.
Of your breathing.
And by just noticing it.
Of course.
Right now you are breathing.
Or rather your buddy.
Is breathing.
And so you are going to let it do that.
It does it very well.
So we are not concerned with trying to breathe.
In a certain way.
Or at a certain reason.
We let just our body breathe.
And our only job is to sit or lay down.
And to allow Arabadi to breathe.
As it wishes.
At its own pace.
And if one thought is coming,
Or five.
10-15.
A hundred thoughts.
We look at them.
We observe them.
We let them come in.
Go away,
And we come back.
To the present moment.
And we come back.
To observe our breathing.
There are no good sensations or bad sensations.
Are good thoughts.
Are bad thoughts.
Like.
A little plant.
Coming down from the tree,
We look at it.
And we look at it go.
Settle on the floor And we come back.
To the present moment.
And the idea of this exercise is not to think about breathing.
But to feel it.
So for example,
I invite you to take a little time to feel the music.
The movement of the air.
The movement of the air as it enters your nose and your throat with each inhale.
And then as it leaves with each.
Exhale.
And you may notice that the air is slightly maybe cooler when you inhale.
Or a little warmer.
When you exhale.
And then perhaps you can broaden your perception.
Of that breathing a little bit more.
By observing how.
Your chest.
Your abdomen and your shoulders.
Rise and fall.
With each.
Inhale.
In each Excel.
Feeling their calm movements.
They rise and fall.
And your body is breathing.
And once again.
Without trying to control.
The movement of the air.
You know,
There are techniques that involve breathing through the abdomen in one way or another.
And that is all very,
Very good.
But here.
We let our body breathe.
And we simply follow.
We simply observe.
And we feel the breathing.
We do not control it.
We let it breathe.
And we simply observe the breathing.
And we observe our thoughts.
Maybe you have no thoughts.
Maybe you have a thousand thoughts.
It's all very good.
We look at them,
We don't judge them.
We are curious about our thoughts.
It's all okay.
And we tell ourselves that we decide to come back to the present moment.
We do not control.
Our breathing or our thoughts.
Will let.
It happen naturally and calmly.
We could do that actually for hours.
But just for today.
We're gonna stop here.
You can now.
Stop the meditation moment.
And open your eyes.
If they were close.
