Hi there,
This is Clemens from MindAnchor and today I would like to invite you for a three layers of awareness meditation.
So whenever you feel ready you can find a comfortable position upright in your chair or sitting on the floor,
On a couch,
Whatever feels more comfortable and you can place your hands gently in your lap or on your knees and once you've found a comfortable position you can close your eyes,
Closing the eyes to fully allow the awareness to move inside,
To see what's present,
What's alive in us.
So to ground ourselves let's just focus on the gravity,
How gravity pulls us down,
Feeling your body in the chair or making contact with the floor and noticing how no matter how heavy we are,
No matter how little tension we have in our body we are held,
We are held by the chair,
By the floor,
So we can let go of that tension as well and then just allowing your focus to shift to the breath,
Being aware of each inhale,
Each exhale exactly as it is right now,
Cool air flowing in,
Tiny bit of warmer air flowing out,
Right now there's nothing to do,
Nowhere to be,
All that is,
Is right here,
Right now and then from the breath moving the awareness to the first layer of awareness that we are going to explore today and that's the layer of thoughts,
The layer of our head and for this time just be aware of all the thoughts that come in and flow into your experience and then flow out of your experience again,
Allow yourself to notice which themes,
Which topics come up in your thoughts,
Is it more about ruminating about the past,
Thoughts about something you did or didn't do,
About a conversation with a friend that you had or is it more about something in the future,
Something related to planning that you still need to do,
Someone that you want to check in with or a difficult conversation that you need to have in the future,
Simply being aware of the overarching theme of your thoughts and now having sat still with our thoughts and the layer of our head,
Let's shift and move towards the second layer of awareness that we will explore today,
Which is the layer of emotions,
Feelings,
The layer of the heart,
So for a moment just allow your full awareness,
Your full attention to move to the area of your chest,
Notice how your chest and the area of your heart feels like right now,
Is there a sense of tension or perhaps more feeling of relaxation,
A sense of openness or feeling of more closed,
Does your chest feel warm or cool,
What are the emotions that are attached or tied to these sensations in your chest,
Is there a sense of contentment or joy,
Excitement or perhaps more of a feeling of frustration,
Anxiety or anger,
Which emotions are predominant right now,
Just observing which emotions come up for you,
No matter which emotion it is,
Welcoming it,
Welcoming it with open arms,
Allowing it to be there,
No need to push it away,
Now slowly zooming out of the area of your chest and the layer of emotions,
The layer of the heart and coming to our third layer of awareness,
Layer of body,
Bodily sensations,
Simply scanning through your body and becoming aware of what is alive in my body right now and really approaching this with a sense of curiosity,
A childlike feeling of exploring the world,
Exploring your body for the first time,
Moving your awareness through your head,
Down your shoulders and arms,
Your core,
Down into your hips,
Your legs,
All the way to your feet and just being aware of sensations that feel a bit stronger right now it might be some tension,
It might be a feeling of pulsating warmth or coolness,
Whatever it is,
Just stay with it for a moment,
Observe it,
Watch it and then slowly allowing your awareness to shift one last time and now we're just going to take three deep breaths into the belly,
All the way in,
Breathing in hold at the top and breathing out,
Letting go,
Again breathing in and with the exhalation relaxing the entire body one last time,
Breathing all the way in and releasing,
Letting go,
Then bring some very gentle movement into your fingertips wiggle your toes just a tiny bit,
Very slowly being aware of the movements in your body and once you feel ready you can slowly,
Gently come back to the world around you by opening your eyes welcome back,
Thank you for your trust,
Thank you for trying this meditation,
I hope you have a wonderful day and all the best for you
