Welcome to this third meditation of the Move Your Mind Fundamentals training.
In the previous meditations we have worked on our basis and that's our concentration with an open and relaxed mindset.
With this focused mind we are going to examine two awareness areas,
Namely the physical body and sounds.
If you have questions,
No worries.
I will guide you through this process.
We start with the posture again.
So you may sit down.
Make sure that you sit well,
Relaxed,
Upright,
But not tensed.
We start with the breathing exercise again.
So breathing in through the nose,
Slowly,
Very deep,
Till your lungs are full.
And slowly breathing out through your mouth,
Till the lungs are empty again.
And you continue with that.
Now you may come back to your natural breath.
And we do the concentration part again.
So you may focus your attention to the breath while you are following the breath.
You may count,
Breathing in one,
Breathing out two,
Till the number you want to count to.
And then you start all over again.
You may stop counting,
Shift your attention to your body.
You may start with your feet and what do you feel there?
Maybe you feel they are warm or cold.
Maybe they are wet or dry.
Maybe you feel some prickling or tingling sensations over there.
Maybe you feel nothing and that's okay.
That is what you come across there.
Now you may shift your attention to your legs.
What do you feel there?
Shift your attention to your trunk,
The trunk of the body.
What do you come across there?
Is it heavy?
Is it light?
Then you may shift your attention to your arms and your hands.
What do you feel there?
And go to your neck and head.
Is it heavy?
Is it light over there?
Now you may expand your attention to your whole body.
And is there something in your body that comes to the foreground?
A feeling in your body,
Maybe an itch,
Maybe some heaviness,
Maybe some warmth or cold.
Whatever you come across,
If there is something in the body that comes to the foreground,
You put your attention there and examine this.
You notice what is going on there.
You can come across pleasant,
Unpleasant or neutral sensations in the body.
For instance,
Pain somewhere as an unpleasant one or a nice light feeling in some parts of the body as pleasant.
For the meditation it is really important to keep the open and relaxed mindset.
So whatever you come across,
That's fine.
Have the intention not to resist the unpleasant ones and not to try to keep the pleasant ones.
Now you may shift your attention to your whole body.
Now you may shift your attention to sounds.
Listening.
So you listen with the intention not to think about what you heard,
But just listen to the sounds.
Maybe you hear a loud sound or a soft sound or a high tone or a low tone.
Really listening to the sounds without thinking about it.
Maybe you have noticed that some sounds trigger a thought process.
Good to be aware of that and then go back to pure listening again.
We have come to the end of this meditation.
How is your mind at this moment?
Busy or maybe calm?
And how do you feel right now?
Relaxed?
Tensed?
Maybe some other feelings?
Great that you took the time to consciously work with your mind again.
Step by step we are going for more awareness with all the benefits that come with that.
Hope you can enjoy the rest of your day.
