This short meditation can be a precious opportunity to be done when you don't have much time,
And because it is short,
It can be repeated a few times during the day to help you regain more focus and centeredness.
Or when your head is clotted with thoughts and emotions and it becomes overwhelmed and distracted,
Losing energy and connection.
This is a moment where you will meet a special part of you,
A part that you can always count on,
And that is your inner observer,
A friendly presence that allows you to create space within yourself because it observes from a detached point of view,
Like a witness,
Like watching a movie on a three-dimensional screen and it helps you to have a more coherent vision of the reality.
So find a comfortable sitting position,
Straighten your back,
Close your eyes and relax your eyelids.
Relax all the muscles of your face.
Relax your cheeks,
Mouth,
Jaw and feel like a wave of softness going towards your neck,
Your throat,
Down to your arms,
Forearms,
Hands.
And the wave goes also towards the chest and even your heart softened for the precious time you dedicate to yourself,
A sense of reconnection with your true nature.
Continue towards your belly,
Your back,
Everything relaxes,
Your pelvis,
Down towards your hips,
Your legs,
Knees and feet.
Root yourself to the ground and feel your body softening.
The whole body is now relaxed.
Keep your attention on your feet,
Imagining that you can breathe right from here.
As you inhale,
Visualize that you can suck the air from the ground up to your feet,
Up to your chest and head.
When you exhale,
The air goes down from your head towards your feet.
Inhale from your feet up to your head,
Exhale from your head down through your body slowly to the feet.
And every time the breath caresses the body up and down,
You discover new secret corridors in which the air can flow and where it can open passages where before there was only contraction and stagnation.
It is as if you had a torch that lights your body up from within to allow you to pick every little change of the body,
Mind and emotions.
If you get distracted and wander,
Allow the observer inside of you to notice it and patiently let it bring your attention back in order to focus on the breath,
On the body,
On the here and now and notice what it notices without changing anything.
You will realize that the thoughts or the various sensations,
While continuing to exist,
They are moved to a secondary level,
Less important than your attention to the breath.
Keep going,
Keep breathing.
The more you are patient and continue to train this friendly presence to become aware of any distraction as quickly as possible,
Without criticism or judgment,
The more it will become stronger and stronger,
Like trained muscles of the body.
Breathe.
With the next breath let go of this visualization and enjoy how you are feeling now,
While you let the practice settle into silence.
When you are ready,
Start moving your body slowly with gentle movements,
Stretch,
Feel free to yawn and let your eyes open spontaneously.
