So finding your comfortable pose,
Sitting upright,
And making adjustments you can really feel at ease.
Taking a few deep inhalations and long exhalations,
And if possible,
Relaxing any areas of tension.
Starting by connecting to your intention,
Maybe an intention that's been around for some time,
Maybe something that belongs to this moment.
And then settling your gaze on a point in front of you.
A point maybe in the prolongation of your nose,
Or if your eyes feel very tired a little further away.
And focusing your attention on that point.
And when your mind wonders,
Not if but when,
Because it will,
Bringing the awareness back to that point of focus.
And as you're focusing on that point,
You can still be aware of your breath.
You can still be aware of the sensations in your body.
Focusing on that point,
You can still be aware of the sounds.
You can still be aware of the sounds.
And again,
When thoughts arise,
As they will,
Bringing your full attention back to that point in front of you,
Focusing the gaze again.
Aware of your breath.
Aware of your body sitting here.
Aware of your breath.
Always coming back with the awareness to that point of focus.
Always coming back with the awareness to that point of focus.
Always coming back with the awareness to that point of focus.
And noticing how the mind gets entangled in sensations,
Sounds,
Thoughts,
Feelings.
That's what it does and you can wake up and remember to bring your awareness back to your point of focus.
Friendly and kindly.
Using your attention to come back.
Dangerous.
Are you aware of your breath?
Aware of the sensations in your body?
Aware of the sounds?
The thoughts?
The emotions?
Posing your attention on one point.
Like glass of muddy water.
If you don't stir it,
It becomes clear.
Letting the mind settle.
So the mind becomes clear and the heart becomes peaceful.
And focusing any thought,
Impression,
Sound,
Emotion that stirs up your glass again.
And focusing your awareness on this one point,
Not stirring the glass anymore.
And for the last moments you can close your eyes and connect with your body.
And really bring the awareness into your body now and feel the breath and feel the sensations of your body after this practice.
Just check and notice what the body feels like right now.
Including the space of the head in your body awareness.
And then preparing to connect with your environment.
You can first open your eyes again and look at your point again.
And from here reconnecting with your environment.
Maybe you lift the gaze,
Maybe you want to move.
And finish your practice maybe with a big stretch or something.
