Hello and welcome to your personal space.
My name is Anna and today I am your coaching guide in the world of meditation.
Firstly,
You can meditate wherever you feel yourself comfortable and secure.
Stay in position in which you are now or change posture a little bit in order to feel better,
More comfortable and more relaxed.
When you find your place and feel prepared and ready,
Gently close your eyes and bring focus into yourself.
Pay your attention to breathing.
With the time going by,
Observe how the chest extends and your lungs get bigger and bigger.
The air quietly enters your nostrils,
Moves down to the very bottom of your lungs and then spreads about,
Whole body filling every cell with oxygen and new energy.
Diaphragm is moving up and down and with every movement your physical body mirrors all warm calmness you have inside your being.
Your soul is full of peacefulness and pleasure and thus inside your body remains no place for worries and sorrows.
Pay your attention to inner feelings,
Sensations you have inside.
Which feeling is predominating your mood now and drawing most part of your attention today?
Is it positive?
Pleasure,
Still,
Confidence or warmth?
Or maybe the opposite,
You feel pain and hurt in some places of your body or upset emotion for a reason?
Remember that every experience is precious.
Don't allow yourself to drown into feelings and thoughts connected with them.
When you unconsciously do so,
Don't worry because our mind always wants to find some solution.
Simply take a step back and keep trying to observe this feeling and thoughts from a distance.
Feel the area of your head and connected sensations.
Try to identify all subtle perceptions you have on your forehead,
Your nose,
Your eyes,
Your cheeks,
Lips and chin.
Give them simple labels,
Positive or negative.
If you feel diving into sensations,
Take a step back from them and observe them from a distance.
Then we move down.
Analyze what you feel in your neck and throat all the way from the jaw to the collar bones.
Give them labels,
Positive or negative.
And move forward.
Now your lungs and chest.
Observe the constant uninterrupted movement on front and back on both sides of the breasts with curiosity.
And ask yourself,
What do I feel in this area?
Are there any tension or some pleasure?
Give labels by which your feelings can be described,
Positive or negative.
And slowly move forward.
Pay attention to your left arm.
Observe sensations starting with the shoulder and move your focus down to the elbow,
Wrist,
Palm,
To the fingertips.
Notice,
Are the feelings you experience positive or negative?
We move to the right arm.
Again focus on feelings in your upper arm and slowly move down through elbow and wrist to fingers,
At the same time marking perceptions that can be described as negative and the one that is positive.
And we move to lower body.
Observe sensations you have inside your belly.
Notice that it can be relaxed or strained.
If stressed and strained,
Try to lead away tension through the body into the ground.
Feel the stress slowly lift your belly.
After removal of this tense layer,
Your sense through perceptions in brighter and more distinctive way.
Give them labels of positivity or negativity.
And we move forward.
Analyze sensations you feel when you relax.
Displace concentration of your attention,
What you feel in your hips,
Knees,
Feet,
And finish focusing on soles and toes.
Are feelings you perceive positive or negative?
Ok,
Return to your breathing.
Remember the last thought you have when we attended to this area of the body.
Observe movement of the breast when breathing in and breathing out.
Try to make your inhale and exhale as long and calm as possible.
From the very bottom of your legs to the highest top of your head,
See how energy and quietness fill up yourself.
And overflowing extra power stream out your body and leave it balanced and silenced.
Now it's time to remember all negative sensations you experience in this practice.
It's time to let them go,
Release pain and hurting.
Remind yourself instead pleasureness and calmness you perceive from different parts of your body.
Increase those positive feelings and sum up them together.
Feel that the total is bigger than positive feelings individually and some perception produces a lot of power that concentrates in one place.
This place inside your body is your core which gives you support and supplies you with confidence and maintenance throughout the day.
You have absolutely free access to core during every day of your life and you can easily get back into it whenever you want.
Just close your eyes and give 2 or 3 deep breaths which invoke the power of the core.
Now it's time to give thanks firstly to yourself for the time you spent for your improvement today.
And thank you for meditating with me.
