Namaste,
You are listening to Guru and I am your guide for this meditation.
This audio will provide you with the space to simply rest in awareness,
Find calm and observe the mind from a distance.
Allow yourself to switch from your natural way of doing to non-doing,
A way of simply being.
Take this time as a gift to yourself and bring your awareness to your whole being.
Always find your most comfortable position that will allow you to find more stillness and stability in the moment.
Gently close your eyes,
Setting an intention to bring more mindfulness in this moment.
Awareness of your thoughts,
Your body and your surroundings.
Now,
First bringing your awareness on the environment around you.
Try to notice if you can hear any sound.
Becoming more and more curious of all the sounds that you are perceiving through your ears.
Try your best to notice the characteristics of sound without having the urge to identify the source or judge it in some way.
Simply noticing the qualities of each sound,
One by one.
Now,
Bring your awareness on your body.
Notice the connection in between your body and the floor.
Now,
Bring your awareness on your breath.
Notice the gentle expansion of your belly when you inhale and soft contraction of your breath.
Noticing the breath as it flows into and out of your body.
Without regulating the breath in any way,
Simply noticing the rhythm of the movement in your body.
Being present for each moment,
For each breath,
For this breath,
In this breath.
Not trying to do anything or get to any place,
Simply being with your breath.
You might find yourself lost in your thoughts from time to time.
Maybe these are daydreams,
Thoughts about the future,
Worries and memories.
Whatever the thoughts may be,
Just acknowledge that this wandering mind is not a problem.
This is what the mind does.
What everybody's mind does.
Keep on riding the waves of your breath and keep your attention on your breathing.
Perhaps you want to keep the attention on the rise and fall of the belly or maybe at the nostrils.
Whatever you choose,
Stay fully in touch with this breath coming in and going out.
Considering your breath as an anchor to keep your awareness in this moment.
Just letting your thoughts travel into and out of awareness and notice your thoughts from a distance.
Sometimes repeating a mantra such as,
I am not my thoughts,
Can help ease down the struggle.
You can give it a try right now with me.
I am not my thoughts.
I am not my thoughts.
I am not my thoughts.
As you become more aware of your thoughts,
You might notice that some of them are emotionally charged,
Such as anxiety,
Anger,
Sadness,
Gratitude or joy.
If you notice any of these emotions or feel any sensations in your body,
You simply accept and make space for their presence.
No need to push them away or do something about them.
Remember,
We are in the non-doing mode for this practice.
So allowing them to transform or disappear and give yourself permission to be here in the moment with your thoughts and emotions.
As we are approaching towards the last few minutes of this practice,
Try to be fully present,
Fully focused in your body with stability,
Balance and openness.
Now be thankful for taking this time for yourself,
For the discipline,
For your commitment to nourish your whole being and find stillness and peace in your body,
Your home,
Your temple.
I love you.
Namaste.
