Hello,
And welcome to this meditation.
I'm Jelena.
In this meditation we are going to use our break time,
Our coffee,
Tea time,
Whatever you enjoy,
To bring mindfulness into our daily activities.
So please prepare your drink,
Find a comfortable place,
And if you wish,
You may play some soft background music because this recording will only have a voice.
Sit comfortably with your back straight,
Relaxed shoulders.
Put your coffee or tea next to you and bring your attention to the present moment.
Slowly as you breathe in,
Bringing new energy into your body.
As you breathe out,
Release all the tension of the day.
Release the thoughts of the day,
The plans for tomorrow.
Just notice what is happening moment by moment.
Now,
Look at the cup holding your drink.
Observe its shape,
Color.
Shadows are light.
Do not analyze.
Do not ask questions.
Just soak in the shape,
The color.
Just notice how it exists in space in this moment.
If your thoughts start to wander,
That's okay.
Just bring them back to observing your drink for the day.
Is the liquid completely still?
Is there any smoke above it?
Does the light cast any shadow on it?
Now,
Take the cup and hold it in your hands.
Feel the temperature of the liquid.
Feel the shape,
The material of the cup.
Feel the touch on your hand.
Are you touching the cup or is the cup touching you?
How does it feel to hold the cup?
Just observe whatever arises without getting involved in the story.
Slowly now,
Bring the cup close to your nose and softly,
Slowly inhale.
How does your drink smell?
Sweet,
Bitter,
Flowery?
Do not label it as pleasant or unpleasant.
Do not analyze it.
Just allow it to fully appear in your sense of smell.
Are there any thoughts or emotions coming up?
Smells can usually invoke a lot of memories.
If that happens,
Just observe memories or feelings.
Let them come and let them go.
Slowly now,
Take a sip but do not swallow it immediately.
Feel it in your mouth.
Feel the taste before you slowly swallow it and let it down into your stomach.
Notice how your mouth feels.
Notice the act of swallowing.
Now slowly,
As you take sip by sip,
Notice the path of the liquid from your mouth through your throat down into your stomach.
Feel every inch of it.
Now bring the focus to your stomach.
How does your stomach feel with all this liquid in?
Warmer,
Fuller?
Is there an aftertaste in your mouth?
Is there still any smell in your nose?
Can you still feel the shape of the cup?
Can you still see the cup and the drink in it when you close your eyes?
Can you bring all those senses together into a full experience?
Let everything else go and just be with that experience where all of your senses are engaged,
Open,
Space without judgment,
Labeling,
Analyzing,
Experience of full presence.
And slowly bring your attention back to your drink and as we finish this video,
I want to encourage you to repeat the same process once again with whatever drink you have left if you have some.
If not,
Then try it again without the guidance when you take your next coffee or tea break.
And thank you for being with me today.
Have a lovely day.
Namaste.
