Hi,
I'm Robert.
Welcome to this guided meditation.
Meditation can bring us a lot of benefits,
But only if we have the right expectations.
Therefore,
If you haven't heard it before,
I invite you to listen first to a 3 minutes introduction to meditation that you can find on my profile.
And now,
Please find yourself a quiet place and sit in a stable and comfortable position.
You can,
For example,
Sit on a cushion placed on the floor with your legs crossed.
So let's begin.
I invite you to close your eyes if you want to.
And to straighten up your back.
Pull your head up as if you want to touch the ceiling or the sky.
And kindly relax all the parts of your body which you don't need to stay in this position.
Relax the area around your eyes,
Your jaw,
Your shoulders and parts of your belly.
And straighten up a bit more.
And again,
Relax the parts you don't need to keep this position.
Now,
Take a few deep breaths.
I invite you to breathe into your belly and into all directions,
The front,
The sides and the back.
And now,
Take a few deep breaths.
A last deep breath.
And then,
Let the breath come back to its natural rhythm.
We don't influence it anymore and just observe it as it is.
Which parts of your body move when you breathe?
Maybe your belly rises up and falls down again.
Maybe your ribs expand and contract again.
And now,
Take a few deep breaths.
Sooner or later,
A thought or feeling might come up and try to take our attention away.
That's natural and it's alright.
When you notice this is happening,
You can thank your thought and take your attention back to your breath.
Do you inhale through your nose?
If so,
You might notice a movement of the nose when you breathe in.
Or if you inhale through the mouth,
Maybe you notice a gentle breeze on your lips when the air comes in.
What are you thinking about?
If your mind is wandering,
Gently come back to your breath.
You can use imagination to help you with that.
For example,
You can imagine that your thoughts are butterflies that are flying out of your mouth as you breathe out.
You can watch the butterflies flying away and then turn your attention back to your breath.
You can also listen to the sound of your breath.
You can also listen to the sound of your breath.
Breathe in,
Breathe out.
How are you feeling?
If there is any unpleasant feeling or thought,
Try to respect it.
You can say something like,
Hello,
Dear feeling,
I allow you to be here.
And then,
You can turn your attention back to your breath.
If you feel this could help your focus,
You can also count your breaths.
How are you feeling?
And now,
Kindly expand your attention to all the things that you are feeling.
And now,
Kindly expand your attention to all physical sensations in your body.
What are you aware of?
Maybe you notice some tension in a part of your body.
Or maybe some pain.
Cold.
Warmth.
Or anything else.
And maybe you notice nothing at all.
All these options are alright.
Whatever you feel or don't feel is enough.
You can briefly describe the sensation to yourself.
For example,
A vibration in my left toe.
And just explore it for a moment.
Where is it exactly?
How does it feel?
And then just wait for whatever sensation comes next.
Now,
We turn our attention to what we can hear.
What are the sounds in our body?
And what are the sounds around us?
And now,
I invite you to notice the contact with the ground.
Become aware of your breath again.
Move your fingers and toes.
Stretch a bit if you want to.
And then open your eyes.
You can thank to yourself for the time and energy that you devoted to yourself.
After the meditation,
Let's try to stay mindful of our bodies,
Thoughts and emotions.
During your next activity,
You can for example notice the sensations in your body from time to time.
Have a beautiful day!
See you next time!
