So if you click on this meditation,
You're probably feeling a little bit lost and I'd like to help you finding some grounding,
Some presence to your body and to your breath.
So to begin,
Get in a comfortable position wherever you are and really take time for that.
You may even want to pause the meditation and see what your body might need right now.
Maybe you want some extra pillows or maybe you want to sit a bit differently,
Take off your glasses.
That is often a good idea for a meditation.
So just begin right there,
How can you be really comfortable for a few minutes and feeling lost can have a few different kinds of flavors.
Maybe you're kind of lost,
It's a kind of tornness feeling,
Torn or maybe there's just this big insecurity,
This kind of unknowing,
This unsettling not knowing or even so much like clarity.
Maybe it's this sort of unwanted openness and you just want something to hold on to.
So whatever is the specific flavor that makes you feel lost,
That made you find this meditation.
I invite you to feel whatever you can feel with regards to gravity.
So if you're sitting,
You can probably feel the pressure on the flesh that you're sitting on.
Maybe you can feel your feet on the ground.
Then can you really sink deeper into that gravity?
So preferably you want to keep a pretty straight back,
A pretty alert spine.
But at the same time you can completely let go there where you're sitting.
So you can sort of let go your lower body,
Just let it sink down heavily into gravity and have a slight lift of your upper body.
So your belly can sort of lift up out of your hips.
Just gently,
No need to exert a lot of effort there.
You can exhale down into that gravity.
When you inhale you can connect with the lift of your torso and when you exhale you can sink deeper down into your seat.
Then gently shift focus if you haven't already and see and feel and actually also hear how your breathing is right now.
So how many senses can you actually engage when observing how your body is breathing right now?
If you're breathing through your nose,
Which I recommend,
Maybe you can even smell.
And if you don't smell anything you can use the sense of smell to see if you can actually pick up any scent that you can be aware of right now.
You can even inhale in such a way as to look for the flavor of the air that you're breathing.
Perhaps there are some sounds in your surrounding or the sound of your breathing or both.
And even though we might not always pay attention to it,
You'll notice that the sense gates are actually always open.
There are of course eyelids that can close our eyes but the pupils themselves remain open.
So that when we close our eyes there's not nothing but just darkness,
Which is not nothing.
And sometimes the input from the senses,
Especially in urban environments,
Can be so overwhelming that we absence a bit from their input.
But if you're feeling a bit lost it can definitely help to reconnect with them.
Perhaps the most ancient sense of sensing or feeling with the body is present for you as well right now.
So can you connect with the sensations in your body?
You can see if you want to feel the breathing sensations,
Like the rising and falling of your belly or chest.
Or any other sensation that is clear to you and that is somehow pleasant to be with.
And if it's not so easy to feel you can also put one hand on your heart.
You can also add another hand on your belly.
I recommend that even if you are feeling clearly something else.
I would recommend that everybody does that right now,
To put one hand on your chest and one hand on your belly.
Not to do anything else but to just feel your body with your body.
And see if you can let your breath naturally become a little bit deeper,
A little bit longer,
A little bit more relaxed when you do that.
If you were to look in your mind right now,
You might find that the mind is still lost.
But can you notice that your mind can actually be completely lost as well?
You and your awareness in your body can be actually very balanced at the same time,
Very present.
So the sense of feeling lost is mostly a mental thing,
Although it can also sometimes mean we have momentarily lost connection to our bodies,
Which is why what we're doing right now can be very helpful.
Feel right now,
At least right now,
That what you really need,
The only thing you need right now is just to breathe.
You don't need anything external at the moment.
You don't need to know anything.
You don't have to solve anything.
Maybe after the meditation you have to solve something,
But right now you don't have to solve anything,
You don't have to understand anything,
You don't have to complete anything.
You can just rest breathing here.
You don't even have to trust these words or somehow have faith.
Let go of even that.
You don't need it right now.
You don't need to believe anything.
You only need this breath right now and you have it.
