This is a 10 minute pocket of peace where we will practice being ape.
Knowing the concept of ape is not a prerequisite but you can learn about it at happyape.
Dk As we prepare to meditate please find a comfortable erect sitting position,
Relax your shoulders and let your hands rest in your lap in an effortless way.
It is important that you sit in a way that allows you to be comfortable,
Knowing that you are grounded and safe and that at the same time not so comfortable that you fall asleep.
You have to be attentive.
Also while meditating we close our eyes to relieve the brain from all the sensory input from the outside world.
And you may do that by looking straight ahead as you close your eyes.
While meditating keep your eyes looking straight ahead and try to refrain from moving the eyes around as you focus on the different body parts.
So please close your eyes if you haven't already done so.
And as you do you may feel how much more vividly you perceive the body.
Allow yourself to land here and now.
And right now just allow yourself to be guided by my voice.
You may allow yourself this pocket of peace and just let go of all the busyness for a while.
Instead focus on where you are right now.
Feel for a moment your entire body from head to toe.
And then focus your awareness on where you are sitting.
You may feel your legs on the seat or on the ground.
You may feel your feet on the ground.
And in this way you may ground yourself physically here and now.
Now move your attention to the breath.
And you may take a few deep breaths in through the nose and out through the mouth.
Try to hold your breath for a while and really let go when you exhale.
You may notice a feeling of tension throughout the body as you hold your breath and a feeling of relaxing and letting go as you exhale.
Now allow your breath to return to its natural rhythm.
Breathing in and out through the nose.
Notice how you breathe.
You can control it but it doesn't stop if you let go.
It happens on its own.
Notice how the breath feels.
You may feel it in or around the nose.
You may feel the air passing.
Slightly colder on the in-breath and slightly warmer on the out-breath.
You may feel it in the chest as you breathe in and out.
You may feel it in your stomach as it contracts and expands.
Now move your attention back to the area around the nose.
And be curious and attentive.
Where do you really feel the breath?
Do you feel it inside your nose or around your nostrils or maybe on the area above the upper lip?
Wherever you feel the breath within this limited area,
Stay with it.
If you find that the mind wanders,
Do not feel defeated.
This is natural.
Instead celebrate.
In that moment when you realize your mind has wandered and you direct your attention back to the breath,
You are awakening.
Your awareness expands and intensifies.
Practice patiently and be kind to yourself.
Whether your mind is settled or busy,
It doesn't matter.
Just keep calm and accept reality as it is.
Now make a firm commitment to stay with the breath for the next minute.
Observe mindfully the breath and your mind's tendency to wander.
How long can you remain aware and how long does it take for you to come back to the breath?
And throughout this one minute,
Keep your balance of mind.
Stay equanimous.
Accept reality as it is.
Now focus on the breath.
Feel the breath.
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