Thanks for sharing this practice with me.
My name is Ronja and I'm going to guide you through this little meditation helping you reconnect to your body,
To your mind,
To your breath and to the present moment.
When you're ready,
Find a comfortable upright position that you're able to hold for the next minutes.
Closing your eyes and focusing on the tip of your nose.
Start to notice your breath,
The movement of your breath in your chest and abdomen.
Start to notice the little stream through your nostrils,
Streaming in and out.
Maybe if you feel like taking a deep breath that brings you into your body.
Breathing deep,
Exhaling fully,
Relaxing,
Arriving at the place you're sitting at right now.
Pulling your awareness away from your outside world.
Pulling your awareness off everything that is going on around you,
Everything that you have seen and experienced so far in your day.
Bringing your attention towards your body.
From focusing on the tip of your nose,
I now invite you to spread the awareness into your whole face.
Relax the muscles within your face,
Especially parts of your face that feel tight,
Like maybe the spot between the eyebrows,
Maybe the eyelids.
Make sure your tongue is relaxed within your mouth.
You're not biting your teeth together.
Relax your jaw.
Sometimes we're holding tension within our cheeks and within our forehead,
So make sure your face and all the facial muscles you need to express yourself can relax now.
Relax your shoulders,
Your arms and your hands.
Taking a moment here to realize if there is any tension left in your fingers.
Relax your hands and fingers.
Relax chest and belly.
Relax your back as much as possible in your upright position,
Making sure your spine is straight in its natural shape above your hips.
And ground yourself with your sit bones.
Breathing a few times deeply into your belly.
Let your belly expand with your inhalation and sinking back in with your exhalation.
Relax both legs,
Your feet and toes.
Doesn't matter in which position they are right now.
Feel your legs and feet and toes and create relaxation here.
Maybe some heaviness to ground yourself from your navel downwards,
Creating a stable base for your position and for your meditation right now.
A space you can ground in and you're arriving in,
In this meditation.
Bringing your awareness towards the whole body now.
The body as one whole experience.
Bring your awareness to your whole body.
And if your mind wanders,
It's totally fine.
Just bring it back to the sensations within your body and towards whatever you're experiencing right now.
This is the whole point of meditating.
This is the whole point of meditation.
Bringing your awareness again and again back into the present moment.
And your body is your focus here right now.
And just accept your mind for what it is.
It is there to think.
It is there to wander away.
Thinking about something and you can bring it back.
Focus and concentrate your mind again on what you're experiencing right now,
Your body.
Breathing in,
Breathing out.
Bring your breath now into the center of your awareness.
Following your breath flowing in and out.
Following the movement your breath causes within your chest and your belly,
Maybe within your shoulders.
Observing the body rising and falling,
Moving with your breath.
And if also here your mind wanders,
Bring it back to the breath.
Bringing your awareness to the body and to the breath now.
At the same time,
Experience both.
You can expand your awareness so you are aware of your body and your breath in the same time.
I'm going to be still now for two minutes.
And whatever feels more natural to you,
The breath or any spot,
Any point within your body,
You are now going to bring your awareness back to during the two minutes.
The whole point of meditation also is being aware of our wandering mind and being able to bring it back towards your present,
Towards the present experience that you're having.
So enjoy the silence,
Breathe and feel.
Notice the stream of air moving through your nostrils in and out.
And if you have become aware of the thoughts that were carrying you away,
Just accept the fact that you got carried away.
And invite the awareness you're now having about yourself,
About the thoughts that may cause you stress,
That may cause that you're not aware in this present moment.
And just take this as an invitation of self-exploration as something you now know about yourself a little more.
So what kind of thoughts do you have during your meditation can also be focus,
Can also be the center of meditating,
Exploring what is going on in your mind.
What kind of thoughts do you have?
What about are these thoughts?
What are they about?
What are they telling you about yourself?
Remain still for a few more moments,
Noticing your body,
Noticing your breath.
Maybe you can open up your awareness already and experience what's going on around you.
What sounds do you hear?
What temperature do you feel on your skin?
Still with your eyes closed,
Can you picture the room you're in right now or the place you're sitting at?
Gently preparing for facing your day again,
Preparing for facing your life again.
You can either remain still and just meditate for a little longer using this practice as your entrance for a longer meditation or you slowly start moving your body again,
Opening your eyes and ending this practice with me.
Thank you for sharing this meditation.
Have a really good day.
I'm Ranya and I like to speak to you soon again.
Thank you and Namaste.
