Welcome to this third meditation of the Move Your Mind Fundamentals training with less instructions.
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.
Now let's start.
Give some attention to your posture,
Probably your sitting position.
Are you sitting relaxed?
Upright?
Then we go to the breathing exercise.
Breathing deep in through the nose,
Slowly and breathing deep out through the mouth,
Slowly.
Breathing deep in through the mouth,
Slowly.
Breathing deep in through the mouth,
Slowly.
Breathing deep in through the mouth,
Slowly.
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 till the number you want to count to and then you start all over again.
Breathing deep in through the mouth,
Slowly.
Breathing deep in through the mouth,
Slowly.
You may stop counting,
Shift your attention to your body.
You may start with your feet and what do you feel there?
Now you may shift your attention to your legs.
Shift your attention to your trunk,
The trunk of the body.
What do you come across there?
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?
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 black.
You can come across pleasant,
Unpleasant or neutral sensations in the body.
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.
You can come across pleasant,
Unpleasant or neutral sensations in the body.
Now you may shift your attention to your hands.
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.
You can come across pleasant,
Pleasant or neutral sensations in the body.
You can come across pleasant,
Pleasant or neutral sensations in the body.
You can come across pleasant,
Pleasant or neutral sensations in the body.
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.
You can come across pleasant,
Pleasant or neutral sensations in the body.
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.
