Welcome to this guided meditation practice.
Let's begin with finding a place where you can feel comfortable and safe.
Have a comfortable seat.
Step tall with a straight back,
Drop your shoulders and open your chest.
Make sure that you're comfortable and relaxed.
Let your hands rest on your thighs or knees,
Palms facing up.
Let your spine be as straight as possible.
Lift your body up and lengthen your spine with each inhale and continue to root down through your body with each exhale.
If you feel safe and comfortable,
Close your eyes gently and bring your attention to your breathing.
Simply focus on your breath without controlling its pace and intensity.
Simply breathe naturally.
There is no need to control or regulate your breath.
Breathe in and breathe out.
Try to notice that what you're feeling right now in the stillness of your body.
How does it feel?
Is there any place in your posture that you're holding right now in your body?
Is there any place where you feel tense or uncomfortable?
Imagine yourself starting to breathe a little deeper,
Softening the areas where you feel stiff with your breath.
Try to tune in your body with this awareness.
Firstly,
Let your breath flow naturally and in its own flow.
Just notice your breathing.
Feel the air coming in through your nostrils.
Observe your rising chest and belly.
Feel the air coming out through your nostrils and notice how your muscles relax when you exhale.
Also follow the sensations of your breath in your body as it goes in and as it goes out.
Now deepen your breathing slowly and calmly without exhausting yourself.
Stay with slower and longer breaths and focus on the present moment.
Be here right now and feel connected with your body and earth and notice the time that you have devoted to yourself.
The mind doesn't like the present.
It cannot stay in the present.
Either it carries stories from the past,
Adds something more to it,
Makes regrets.
Sometimes it leaves us with deep longing or it makes plans for the future.
To-do lists get longer,
Expectations increase,
Worries increase,
Delays become more frequent.
When your mind moves to the past or the future,
Bring your attention to the present.
In each time bring your focus to the present,
Kindly,
Without judgment and without interpretation.
Do not worry about the past.
Do not dream of the future.
Just bring your attention to the present.
Settle into the moment you're in.
You're here right now.
What's going on?
Take a look at there.
Feel the sensations.
Observe yourself.
While observing your mind and thoughts,
Try to be natural,
Honest and frank.
You may have difficulty at first.
Whatever you face with inside you,
Do not criticize them.
Maybe you won't like what you see.
You may categorize them as good or bad or immoral.
Do not judge yourself.
Just observe your thoughts quietly and calmly.
Do not try to change anything.
Do not make an effort to fix it.
Change is coming with observation spontaneously.
There is no need to intervene in.
Observe yourself with alertness and non-judgment,
With compassionate attention and acknowledge whatever the situation is.
Observe your thoughts.
Observe the traffic in your mind without interfering.
Just notice your feelings.
Just simply be aware of them and simply let them go.
And return to your body at each time.
Return to your breath at each time.
Over and over,
Your mind may drift into different thoughts.
It's natural.
It's okay.
You are in the moment when you notice.
Mind gets bored quickly.
It quickly shifts from one thought to another,
From one emotion to another.
Just observe them without chasing any emotion or thought and without being affected by them.
Watch without judgment,
Condemnation.
Be completely natural.
Let your mind calm down.
Observe without interfering.
Turn your attention to your breaths again.
Inhale and exhale.
Pay attention to the effect of your breathing on your body.
Now turn your attention to the outside of the body,
To the surrounding sounds.
Sounds from inside the room and sounds from outside.
Gently notice your fingers and toes.
Start moving slowly.
And when you feel ready,
Gently open your eyes to this moment.
Thank yourself for holding space for yourself,
For intending to settle down in the moment,
And most of all for taking this short but meaningful time to get off autopilot mode.
While keeping this awareness throughout the day,
Try to notice your thoughts passing through your mind without interpreting them whenever they come to mind.
Don't be afraid to discover yourself.
Be gentle to yourself.
Namaste.
