So i invite you to start our practice by finding a position where you feel supported feel the surfaces that are welcoming you you don't have to take care of your weights because the surface is doing that for you and this sense of being supported being held can gradually be infused in you maybe you might notice even tiny things that start slowing down or letting go and i invite you to maybe scan your body and notice if there is any contraction or a tension that remain there from the day you might notice you are clenching your teeth there might be tension in the area of the eyes your neck and shoulders might be conserving some density and tension the chest,
Belly,
Hips,
Legs and if you notice that any of those tension are not necessary i invite you to gently release them on the other hand if some of the tensions do not seem to be willing to spontaneously fade away i invite you to respect that to allow those tensions and set them free to be here please don't try to insist don't try to force anything to be other than it is and i invite you to gently ask your attention to find the breath the spontaneous flow that nearly 15 000 times per day happens in you and as you focus on your breath see if you can set everything else just free the only small thing you do is keeping the attention with the breath but everything else can fly away like helium balloons,
All the thoughts,
Memories,
Activities plannings,
Problems everything is set free we just stay with our breath nothing else to do nowhere you need to go there is nothing that you're trying to achieve nothing you're trying to fix,
Change or alter just breathe and see if it is possible to simply observe the breath see if you can just sit back as a witness you're not analyzing the breath you're not manipulating the breath you just witness it as if you were enjoying a beautiful waterfall or beautiful waves on the ocean in the same way just enjoy the beautiful waves of this wonderful and mysterious phenomenon which is our breath many people love also to maybe place one hand on the heart the other hand can also join at the heart or even like rest on your belly and just stay with these waves and notice how the breath doesn't need you you breathe when you are asleep you have been breathing since way before you started processing your thoughts and i invite you to maybe spend a few precious minutes discovering the possibility to fully trust your breath notice that the breath keeps coming there is nothing you need to do to make it happen you don't need to create any special conditions you don't need anything to be different from what is the breath is one of the most beautiful pointers to the present moment if you simply sit back let the surfaces absorb your weight and attune to your breath then you are meeting the present moment you might notice that the thoughts may slow down but just enjoy this this first-hand encounter with reality with what is not what you think it should be not what it was not what it will be just what is nothing to do nowhere to be no problem to solve nothing to figure out and if you notice that some questions arise like am i doing it right?
Am i meditating correctly?
Just gently answer i don't know i don't know and as you sit back if it feels right you may even set attention free you may stay with your breath you don't have to see if you can simply sit back and witness everything that is happening everything that's happening right now sensations emotions thoughts beliefs maybe even actions see if you can simply witness and if possible invite an attitude of curiosity every time you sit back just creating a space for simple witnessing as if it's possible to welcome everything that comes to you with an open curiosity you are always very welcome to find the breath again if you notice that there is a sense of being captured in some thought pattern and just stay for a few moments in this silence where everything can emerge everything is welcome and the mystery of life is here not to be understood but to be sensed and if it feels right as we slowly find our way back i invite you to gently open your eyes and see if you can welcome all this shower of colors forms as simply another movement that visits you but that you can take as many of those moments every day as many as you wish there are no secret techniques we are not trying to make something happen we are just open to the moment thank you
