Welcome to the mindfulness meditation.
Our breath shapes our body and our body shapes our mind.
Now,
With the simple and effective technique,
We can calm and relax of our body and mind.
Let's start this meditation by finding a comfortable seat with a tall,
Straight back.
Allow your arms to rest gently,
Keep your hands in your lap or on your knees,
And when you're ready,
Just close your eyes.
Bring your full attention to this moment settling in and allowing the mind and body to still,
Letting go of everything what happened through the day.
Simply breathe naturally and do not try to control or regulate your breath.
Just allow the process of the breathing,
Simply allow it and feel its sensations.
Notice your breath.
Is it warm or cool?
Is it fast or slow?
Simply observe it.
Feel how the air touches your nostrils as you breathe in and notice how your nostrils widen with the breath.
Observe your breath.
Calm your mind and body.
Feel fresh air coming in and coming out.
Your mind may start wondering,
It's okay.
When you get caught up in your thoughts,
Just simply observe them.
Watch your thoughts without judgment,
Approval,
And condemnation.
Being completely natural,
Just watch what's happening without any comment.
Thoughts are like clumps of clouds drifting in the sky.
They come and pass,
But the sky is not affected or distorted with their pathing.
It always remains the same.
Big clouds,
Small clouds,
White clouds,
Grey clouds,
Or dark ones.
Doesn't matter.
The sky always stays the same.
Sometimes a bright sun appears.
Sometimes clouds cover the sun.
Sometimes a terrible storm breaks out.
Lightning and thunder make the sky scary,
But no matter what came and no matter how long it lasts,
It will eventually end.
The clouds pass by.
The storm subsides.
And all this will leave no trace in the sky.
The true nature of the mind always preserves its pure,
Intact,
And eternal state.
Just observe your thoughts like drifting clouds.
Be aware of them and simply let them go.
Let them float away in the sky.
Gently bring your focus to the breath.
Take a big breath in through your nose and slowly breathe out through your nose.
Just be aware in the present moment.
Be mindful of what's happening right now at this very moment.
You can also visualize that the mind is like the ocean.
From time to time you identify yourself with a wave surging in the ocean.
Pay attention to that wave and say,
This is my thought.
You claim it.
Thus you lose the quality of being deep and west like the ocean.
And you imprison yourself in the wave.
And with that wave you swing and crash into the shore.
When the waves rise,
Remember that you are not the wave but the ocean.
As clouds pass through the sky,
You have to remember that you are the sky,
Not a cloud.
You have to stand calmly and wait for them to pass by and your mind to return to its original state without identifying with any cloud or wave.
You have to take your attention from your thoughts and focus on the endless ground on which they flow.
Just allow your thoughts to pass out of your mind.
Do not judge them.
Do not criticize them.
Just be natural and observe your thoughts.
Bring your awareness to your breath again.
Breathing is like the anchor of a ship and by fixing it where you are,
It prevents you from being caught in the waves of your thoughts.
Each time your mind wanders,
You should return to your breathing.
Notice what's happening in the present.
Mind is always elsewhere,
Always on the move.
Either it goes back to the past and recreates something that has already happened.
Or it imagines the future and makes you worried that your expectations for the future may not come true.
If you wake up,
Settle into the present moment and live it,
Your mind cannot catch your attention by making plans for the future or longing for the past.
Breathe in and breathe out.
Feel fresh air coming in and coming out.
As we come to the end of this practice,
Keep your eyes closed for a few moments.
Feel the sensations in your body now.
Observe the breath as you inhale and exhale.
I want to remind you that you can maintain this awareness throughout the day.
Namaste.
