Hi,
My name is Diana Mirsaeva.
Thank you for joining this meditation.
We will have a very gentle and loving practice towards our minds in order to support it,
To take care of it and just to be with it.
In our daily lives we have thousands and thousands of thoughts and unfortunately we don't have much time to relax our minds and just let it be.
Now we will dedicate a few minutes specifically to this.
Choose a comfortable posture for this meditation.
You can do it either sitting or lying down.
Make sure that your body feels supported and let go of tension in any part of your body.
So let's start.
Take a deep breath in through your nose and out through your mouth with a sigh.
Let's do it one more time.
In,
Hold it on top and let it go and close your eyes if you haven't done so already.
Feel your body all at once,
Your whole body.
Feel the points where you touch the ground.
Feel the pressure on the surface in these points.
Feel temperature of your body.
And feel your breath.
Follow each inhale and exhale for a few moments.
How do you feel?
What are your current emotional and mental states?
Just take a note of that.
Don't judge and do not try to change anything.
Feel the sensations in your head.
Observe what's happening in your head from a side.
Evaluate how many thoughts you have.
Don't judge,
You're just an observer and take it as a small experiment.
Imagine your mind being a blue bright sky and your thoughts are just the clouds peacefully passing by.
How many clouds are there in your sky?
See how they come and go.
Let them go freely and do not engage.
And if you're watching the thoughts,
Who's thinking them?
Let the answer come naturally to you.
Do not try to think too much but just let it happen.
If nothing comes to your mind or you think this question is ridiculous,
Just let it go.
Notice how your body feels just being with these thoughts.
Again we are here not to change anything but just to be independent uninterested observers.
Now find a spot right in the center of your brain.
You can just imagine it.
Do you feel anything there?
Do not force any sensations,
Just look there with curiosity.
How does it feel?
You can use any words to describe it or just feel it on the physical layer of perception and rest your attention there.
See how it is possible to be in the center of your head while your thoughts still exist somewhere or do they exist?
How do you feel?
Physically?
Emotionally?
Mentally?
Awesome job.
Let's come back gently and slowly.
Take a deep breath,
Feel your body and move a little bit.
When it is the right time for you,
Open your eyes.
Thank you so much for practicing with me.
I hope you enjoyed this meditation and you can continue this practice for as long as you want.
See you next time.
Bye.
