Today,
I would like to guide you through a simple open awareness meditation.
I invite you to take a position that is relaxed and alert at the same time.
Sitting on your chair,
You might want to move to the front of your chair,
Making a straight spine,
Relaxing your belly and the shoulders,
Keeping your head up high and not leaning too much into the back of your chair.
You might want to put your hands on your thighs or on your lap.
I invite you to close your eyes or to keep them slightly open with a soft focus in front of you.
We start by taking a deep breath in,
Followed by a long breath out.
We allow our mind to rest on our breathing for a moment,
Connecting to your anchor point.
You check into your body where you can feel the breathing most vividly.
It may be in your nostrils where you can feel the air moving in and out.
It might be in your throat,
Your chest,
Or maybe the belly,
Which is moving up and down while you are breathing in and out.
Just connect to this anchor point and allow your attention to rest there.
Breathing in and breathing out.
And now let go of anything,
Any expectation.
Do not focus too much on your breathing anymore.
Just sit there and enjoy the moment of being present and check what's coming up in your mind.
Act like a spectator on a train station,
Seeing the trains moving in and out of the station without going into the trains.
Just take a look at those thoughts as they are coming up.
Give them a quick label like being worried,
Planning ahead for something,
Being scared of something,
Being happy about something.
Just label the thoughts and don't jump into them.
Don't allow them to carry you away.
Just be there and watch them.
Allow them to self-liberate while you are continuing to breathe in and breathe out,
Observing your train of thoughts.
Nowhere to go,
Nothing to do.
Just being here and letting go.
Now let go of the last thought that crossed your mind and bring your attention gently back to your breathing,
Connecting back to your anchor point to allow your mind to rest on your breathing.
Breathing in and breathing out.
And we close this exercise by taking a final deep breath in through your nose and a long and conscious breathing out.
When your mind is ready,
I invite you to open your eyes again and bring your attention back to the room.
Thank you.
