Hi,
My name is Konyil Royamat and I'll guide you through this meditation.
In our lives,
We seem to be constantly doing.
Even when we're at home,
We keep doing and it feels like the jobs are never finished.
If we sit still for a moment,
We watch television or scroll our phones.
There is never a pause,
Never a time when we stop doing.
Taking the time to sit quietly in meditation can sometimes seem like a waste of time,
But it's a long-term investment in our mental health.
With practice we will,
Over time,
Increase our self-awareness in our daily lives.
We'll be able to be more present in our lives and become more aware of when we need to take a break from our daily tasks.
For now though,
There is nothing more you need to do.
This meditation is about being.
Being here and now.
And being with what is.
Let's begin.
So take some time to make yourself comfortable sitting with an upright posture while relaxing your arms,
Shoulders,
Neck and jaw.
When you're ready,
Start by taking 2 or 3 deep breaths in and out through your nose.
Close your eyes or soften your gaze.
As you return to breathing normally again,
Notice the rhythm of your breath and see if you can stay with the sensation of your breast expanding as you fill your lungs with air and relaxes again as you breathe out.
Feel how the air flows in and out through your nostrils.
Now,
Scan down through your body starting from the top of your head and all the way down to your toes.
Realizing any sensations in the body.
Being with what is.
Not wanting to change anything.
Now when you're done scanning your body,
Return to noticing your breath.
If you like,
You can count your breath starting from 1 to 10 and then starting over again.
Letting the thoughts come and go like clouds in the sky without getting involved in them.
When your mind wanders,
Gently bring your awareness back to the breath.
Just being here and now.
Just noticing the thoughts and letting them come and go.
Just being in the present moment.
Realizing the thoughts.
When your mind wanders,
Gently bring yourself back to the breath.
Just being.
Feeling the weight of your body pressing down.
Feeling the feet on the floor.
Now just let your mind be free to do whatever it wants to do.
Open your eyes if you had them closed.
Thank you for meditating with me.
I wish you a beautiful day.
