Welcome,
I'm Jeroen from Move Your Mind and this is the first meditation of the Move Your Mind Fundamentals training in which you will learn to concentrate better and become more aware which is the basis of your personal development.
In this first meditation we work on our concentration while focusing on our breath and we use counting as an aid to get less distracted.
Now you may close your eyes,
Have your attention in your body and go to your back,
Neck and head.
This can be in a straight line and now you can move your attention to your shoulders and maybe you feel,
Are they relaxed or are they tensed?
While you are sitting here with your eyes closed we are going to start with a little of a relaxing exercise and that's a deep breath in through the nose till your lungs fully expand and you can just slowly breath in and then slowly breath out till all the air is out again through your mouth.
So you breath in through the nose and out through the mouth very deep and slowly.
You may start with that.
You may start with a deep breath in through the mouth.
You may start with a deep breath in through the mouth.
Now you may stop with the controlled breathing and come back to your natural breath and you may breath through your nose.
You may put your full attention to your breath somewhere in your body without influencing the breath.
For the rest of this meditation you keep your attention on this spot,
So in your belly,
Breast or nose and you just follow the in and out breath while you notice the feeling in your body.
And we add one last thing and that is counting.
On the in breath we can count one,
On the out breath count two,
On the in breath count three etc.
Till the maximum number you want to count for instance ten and then you start all over again with one.
Now please do.
Now it probably will appear that maybe you lost count and you were lost in your thoughts or maybe something else that you were distracted by a sound or your body.
This happens.
So you were distracted,
Your attention was drawn away and once you notice that your attention was drawn away you put it back again and you start on the in breath again with counting.
Thank you.
Every time you notice that you lost count or your attention was drawn away,
Don't be mad at yourself.
We have come to the end of this meditation.
Please for some moments keep your eyes still closed.
Bring your attention to your sitting position.
How is the body now?
How does it feel?
And you can congratulate yourself with doing this meditation.
And I wish you for the rest of the day a nice day.
