Before we start,
I would like you to find a sitting position in which your back is straight and there is a straight line being drawn from your head to your tailbone.
And your legs crossed and your hands facing upwards either on your knees or in your lap in order to let your shoulders more relaxed.
Make sure that you will be able to be in a still position for the next few minutes.
So find comfort within it.
And when you feel ready you can close your eyes.
And I will guide you through a meditation.
I want you to try to relax your facial muscles and your body by letting the breath slow down and starting to create a bigger sense of space within your chest.
Try to let go of every expectation of this meditation,
Of yourself.
And try to detach or let out of this room or the space on which you are at every thought and worry that you have either about what you've done or what you're going to do.
It doesn't belong to you,
It doesn't concern you at this moment.
Because at this moment you're going just to focus on your awareness,
Your capacity of observing and being present in the here and now.
Make that commitment while sitting in this position.
Total concentration and presence.
And I would like you to become aware of your sitting position.
What's your body position at this moment?
How is resting the floor in the chair,
Wherever you're sitting?
Become aware of the space in which you're at.
If you need a big amount of detail,
Simply become aware of it.
Try to accept it as the way it is without the judgment whether you like it more or less where you are.
That's important at this moment.
And I would like you to start to connect to the sounds around you.
Enkindle hearing sense with the sounds.
Let your awareness jump free from one sound to the other without any structure,
Without any expectations,
Without judging what that sound means or where it comes from.
Just freely let your awareness and your hearing free to do as it please.
All logic is necessary and every time that you get distracted,
It's completely fine if you get lost in a thought or in a sensation.
Simply try not to go as far that you start to move and as soon as you notice that you're distracted,
Just bring yourself back to the task that we've chosen to do with our awareness.
That's where we want our attention,
Outside sounds.
Let's begin.
Let's go.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
