Welcome.
In this meditation we will gently move from the breath into the body and from the body into direct experience.
You'll be guided to notice how sensations and thoughts are often connected and how it can feel to rest more directly with what is present without needing to follow every story of the mind.
There's nothing you need to achieve here.
You're free to move at your own pace and stay with what feels supportive for you.
And with that let's begin.
I invite you to find a comfortable seated position.
That can be on a cushion or a chair.
Whatever feels good for you right now.
And also try to sit in a way what feels supportive and stable for your body.
I encourage you to sit up straight but not tight.
Relaxed but not too relaxed.
And remember you can adjust at any time if needed.
Beautiful.
Now take a few slightly deeper breaths.
Nothing forced.
Just enough to arrive.
And then allow the breath to return to its natural rhythm.
And for a few moments stay with the breath here.
Try to feel the movement of the body as you inhale and exhale.
Beautiful.
Now try to gently widen your attention into the body.
Notice what is present right now.
You might become aware of a particular sensation.
And if it feels okay for you,
Let your attention rest there.
Let the sensation be your anchor for now.
Let this sensation be your meditation object.
And remember that there's nothing you need to change about this sensation.
Just try to notice is it pleasant,
Unpleasant or neutral?
Is it clear or subtle?
Stay simple here.
Just try to feel it.
And if the sensation becomes too intense,
Remember that you can always shift your attention at any time to something more neutral or grounding.
Do not push yourself here.
Try to relax into the sensation without forcing and try to be curious here.
Now,
While staying with the sensation,
Begin to notice what the mind does around it.
You might see thoughts appearing,
Maybe interpretations,
Memories or small stories.
Noticing this is already enough.
There's nothing you need to do with the thoughts.
Just try to recognize the mind is relating to the sensations.
Try to stay here for a bit.
Beautiful.
And now we take one small step further.
See if it's possible,
Even for a brief moment,
To come back to the raw sensation itself.
And with that,
I mean not getting rid of any thoughts,
But simply not following them.
Let the sensation be in the foreground.
And let thoughts come and go in the background.
You might notice a difference between the direct feeling and what the mind says about it.
And if that feels a bit unclear or difficult for you right now,
That is completely fine.
You can always return to simply feeling the body.
Simply observing the sensation is already enough.
And either way,
Be curious about the sensation.
And if possible,
Also about how the mind reacts to it.
I want you to stay here for a couple moments.
And in this silence,
I want you to be curious.
Curious about the sensation.
And also how the mind is moving around the sensation,
If possible.
You're doing great.
And now,
For the next few moments,
Allow your experience to be just as it is.
Try to let go of any doing.
And try to be with your experience.
And allow your experience to be just as it is.
Feelings,
Sensations,
Thoughts,
Everything included.
Nothing needs to be changed.
And when you feel ready,
You can slowly begin to come back to the room.
And really take your time here.
Don't hurry,
Don't rush.
You can slowly begin to notice the room,
The sounds,
And your body sitting here.
Beautiful.
Thank you for trusting me.
And more importantly,
Thank yourself for taking your time today.
Till next time.
