Welcome to your sitting meditation.
Choose a safe undisturbed space and find a comfortable seated position on a cushion or a chair.
Sit with your upper body straight and a straight spine.
So you can sit upright,
Stable and as relaxed as possible.
Let your hands rest gently on your lap or on your upper legs and imagine that a thread is pulling you up to the sky.
Relax your jaw and let go of any tension in your body while you breathe out.
Close your eyes if you haven't done so far.
Let your body come to rest.
Sitting calmly and giving yourself the permission to look inside.
There is nothing to achieve during this meditation.
Just try staying awake and give every moment your complete undivided attention.
Your mind is constantly busy with situations from the past and the future.
Memories,
Worries,
Plans,
Flashbacks.
In this meditation you're practicing to focus your awareness again and again on the present moment.
Start by perceiving your body.
How it is sitting and where it is connected to the ground.
Focus on the points that connect you to the earth like your feet and your pelvis and your hands.
Now bring your awareness to your breath.
Without changing the way you're breathing,
Shallow or deep,
Fast or slow,
Just perceiving your breath as it is in this moment.
Take contact to the natural rhythm of your breath flowing in and out.
Observe your breath at the first moment of your in-breath.
And feel how your breath is leaving your body as you start to breathe out through your nose.
Follow every breath in its full length.
And even notice the breaks between breathing.
Now find the location in your body where you can feel your breath the most.
This could be the tip of your nose,
Could be your chest expanding and contracting or maybe your belly or some other place.
And make sure to be in direct contact with that sensation.
Feel exactly this in-breath.
And now feel exactly this out-breath.
Even with the intention to be fully present with the breath and in the present moment,
Your mind will start to wonder.
If you notice this,
Simply register where your mind has gone and return to the observation of your breath.
Perceive everything that is happening without judging it in any way.
In this moment.
And in this moment.
And in this moment.
When you're drifting away,
Allow yourself to be as you are in this moment and then reconnect to your breath.
Every in-breath as a fresh start and every out-breath letting go.
Your breath is something that is always happening in the moment,
Flowing in and out.
It's always there.
Even when you lose yourself in memories,
In worries,
Discussions or other things.
You always have the opportunity to find your way back to the breath.
Be kind to yourself.
The breath flows in and out.
Again And again And again.
Now focus on the feeling of gravity in your body again.
Take contact to the ground and slowly return to the room.
Refreshed present and with newly created calmness and inner peace.
Open your eyes,
Give yourself a smile and thanks to yourself for taking this time out of the day in order to take care of yourself first before you go out in the world and serve others.
Take one last deep breath in through your nose.
And sigh it out loud.
And have a wonderful,
Wonderful day.
