Hello,
My name is Vesa.
Welcome to your meditation moment with me.
Let's get started by finding a comfortable position which could be either sitting on a chair,
On a cushion,
Or you could also be lying down on a floor or in a bed.
All choices are up to you.
We're going to get started by closing our eyes very gently,
And noticing how we are arriving here into this moment.
Do you feel any particular areas of tension or stiffness?
Just notice how you are landing here.
By allowing your breathing to naturally come in and go out,
Just allow yourself to be here and becoming more aware how have you arrived here.
You may notice,
Getting more still,
You become more aware of your inner landscape,
Noticing the crevices,
The shapes of the landscape,
And some areas of tension and unease.
Recognizing how we have arrived.
Start to notice the sounds around you,
Sounds of your breathing,
Your breathing in and out.
You may also notice your heart beat,
Your heart giving you your life force,
Your vitality and health.
Allow yourself to listen to these rhythms of your body,
The sounds of your body,
Breathing in and breathing out in your natural rhythm.
Start to expand your hearing,
Your awareness of the soundscape further away from you.
Start to find the most furthest sounds you can experience,
What you can hear.
What is that furthest sound like?
How does it make you feel?
Do you enjoy hearing the sound?
Or do you dislike it?
Listen to the sounds.
There may be sounds of nature,
Sounds of machines,
Any kind of sounds.
Just recognize what you are hearing.
The sounds around you will keep on going,
Irrespective of what your thoughts and your sensations might be about those sounds.
Welcome the sounds,
The soundscape around you.
It is part of you,
It is part of your experience of this world.
Now that we have listened the sound far away from us,
Start to merge your awareness of the soundscape in a way that you start to listen to your bodily sounds,
The sounds around you,
Very close to you,
Even coming from you.
And while you're doing this,
Be aware of the sounds that are far away from you,
Merging these two very different soundscapes into one.
Just start to notice your breathing again,
And breathing into those areas of tension and stiffness that you experienced before.
What do you notice when you are breathing into those areas of stiffness and tension?
Is there any shift?
You can also have a deeper exhalation if you prefer.
Next,
You could start to notice the areas of ease in your body,
And how do those areas make you feel?
Notice how those areas of ease feel,
And start to shift some of the ease to the areas of tension,
Merging those two.
You may do this with your natural breathing,
Just focusing into the areas where you want to move some of the ease to those areas of unease.
Become aware of any shift in your experience.
As you have been practicing here with me,
Have you had many thoughts popping up in your mind?
How do those thoughts make you feel?
Have there been many thoughts,
Or not so many thoughts today?
Your mind will create thoughts for you,
Whether you would like it or not.
Some of the thoughts come from bodily sensations.
Some of the thoughts pop up into your mind.
Some of the thoughts are important.
And some thoughts may be recursive,
Repetitive thoughts that pop up into your mind,
Whether you would prefer or not.
The process of mind creating these thoughts is absolutely fine.
After all,
It's part of us being humans,
Being conscious beings on this planet.
Today we have experienced our body,
Sound,
And have some awareness of our thoughts as well.
We are going to conclude our practice by starting to open our eyes very gently.
Take your time.
Thank yourself for taking time to be present.
Thank you.
