Hello,
Welcome to this guided meditation where we will simply train our attention to be here in the moment,
Feeling what is happening right now in this very moment.
And our first choice is the breathing,
Simply feeling the breath and the body,
Feeling the body breathing in order to calm the mind and to enter into that space of awareness where we can simply be,
Letting go all the thoughts,
All the emotions,
All the meanings,
All the ideas,
All the opinions,
And simply be.
So let's start the meditation now.
Find a comfortable posture where you know you can stay still for a while,
Simply feeling the body,
Feeling the breathing in the body,
Maybe in the chest or in the abdomen,
Expanding and contracting,
Feeling the body breathing.
The shoulders are relaxed,
Soft.
The arms,
The hands are soft,
Relaxed.
All the muscles in the body slowly relax.
There's nothing to achieve now,
Nothing to understand,
So we can let go,
Put everything down,
And simply be.
Be aware of the in-breath,
Be aware of the out-breath,
Feeling the belly expanding and contracting,
Following this movement,
This rhythm in the body during the entire in-breath and during the entire out-breath.
And if for some reason you cannot really feel the breathing,
You can feel the body,
Maybe the heaviness in the body or the lightness,
Maybe there is a warm sensation somewhere in the hands,
The palm of the hands or the cheeks.
Simply feel what is here now in order to keep the attention here.
You might feel the buttocks pressing against the cushion or the chair where you're sitting.
Simply feel the pressing sensation in the buttocks.
You might feel the legs maybe touching the ground or touching each other.
You might feel the back from the base of the spine up till the top of the head.
The back is straight,
Upright,
The head aligned with the spine.
Like if someone was pulling from the top of the head towards the ceiling in a gentle,
Delicate way.
The shoulders are relaxed,
Soft.
The arms,
The hands are soft,
Relaxed.
The face is relaxed.
The forehead,
The eyes,
The eyelids,
The space between the eyebrows.
All the muscles around the eyes can relax.
Let go that impulse that we usually have to grasp,
To understand.
We will have time later at the end of the meditation to go back thinking,
Analyzing right now.
For these few minutes of the meditation,
We can simply be.
Be aware of the in-breath,
Be aware of the out-breath or be aware of any other sensation that catches my attention right now,
In this very moment.
I simply feel it,
Just the way it is.
The jaw is relaxed,
Soft.
The mouth,
The tongue is soft,
Relaxed.
The lips are relaxed.
The throat,
The neck,
All the muscles in the body slowly relax.
While we settle in this meditation posture,
Where we can feel strong,
Awake,
Alert,
Aware and at the same time soft,
Relaxed,
Kind with ourselves,
With the body,
With the mind,
With the breathing.
And simply follow this movement of the breath and the body.
Feeling the belly rising and falling,
Rising and falling.
Thoughts,
Emotions,
Other sensations,
They arise,
They appear into consciousness.
It's normal,
It's the way we are.
There's nothing we can do about that except becoming aware of what is going on.
Thoughts,
Emotions,
Sensations,
They are like clouds passing by into the sky of awareness.
I see them,
We're not denying anything here.
I see them coming,
Maybe staying for a while,
Changing,
Moving.
And then I see them going away,
Dissolving.
If I don't grasp them,
If I don't get identified with these transitory states of the body and the mind,
And I can always go back to the breathing,
Simply feeling the movement of the breath and the body,
Feeling the abdomen or the chest expanding and contracting.
And if I realize that I'm tensing up,
Maybe there is rigidity,
Hardness,
Then breathing out I can relax,
Soften,
And each time I breathe out I can relax a little more,
I can let go a little more.
Each time I breathe in I can renew my intention to keep my attention here in the moment,
Simply feeling what is happening right now in this very moment.
The belly rising and falling,
The breathing might be deep,
Long,
Then I become aware of this long in-breath and this deep out-breath.
Or the breathing might become short,
Shallow,
Then I become aware of this short in-breath and this shallow out-breath.
We are simply witnessing the breath the way it is now,
Being it long,
Short,
Deep,
Shallow,
We're simply knowing,
Knowing the in-breath,
Knowing the out-breath,
And slowly letting go all the meanings,
All the judging,
All the worries,
All the stories,
All the opinions.
We will have time later at the end of the meditation to go back analyzing,
Understanding.
Right now,
For this few minutes that we have left of the meditation,
We are simply being,
Being aware of the in-breath,
Being aware of the out-breath,
Or being aware of any other sensation that is here now,
That catches my attention,
That arises into consciousness,
Into awareness.
Maybe I can feel the entire body,
From the top of the head till the tip of the fingers,
The tip of the toes,
Or I might concentrate the attention into a small part,
Simply feeling maybe the hands,
The palm of the hands,
Or the legs,
Keeping the attention here,
And the mind drifts away,
Wanders around,
It's normal,
It's the way we are,
It's okay,
But as soon as I realize that I'm thinking,
I'm lost into fantasies,
Stories,
I simply let go,
Drop the thinking,
And with patience and kindness,
I slowly get back here,
Feeling the body,
Feeling the breathing and the body,
Feeling the abdomen rising and falling,
Rising and falling,
And you can now start to move the body,
Maybe starting with the fingers,
The hands,
Stretching like when you wake up in the morning,
Yawning,
And depending on how deep was your meditation,
Give yourself time before opening the eyes and going back to the usual way of perceiving yourself,
The environment.
Thank you for taking the time to cultivate the best part of yourself,
So take some time also to be grateful to yourself for taking some time to cultivate this part.
It is really important to dedicate even a few seconds or a few minutes daily to enter into that space of awareness,
Be open to the experience,
And not fight the experience.
And if you liked this kind of practice,
You can keep on training the attention to be here in the moment,
Also during the day,
During daily activities,
Maybe when you touch things,
Feeling the palm of the hands,
Like the hand touching the handle,
Or the toothbrush,
Or something that you do in the morning,
Like when you hold a glass or a cup.
A few seconds of awareness,
Of pure awareness,
It's really important.
So the first step is really training this attention,
This focused mind,
This mind that is concentrated,
Gathered on one single thing,
And then we can move on with deeper awareness,
Entering into this,
That spacious mind and heart,
Embracing the flowing of experience.
So if you liked this kind of practice,
You can move on with other tracks about deeper awareness and spacious mind.
