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 into the nose,
Slowly.
Breathing deep into the mouth,
Slowly.
Breathing deep into the mouth,
Slowly.
Breathing deep into the mouth,
Slowly.
Breathing deep into the mouth,
Slowly.
Breathing deep into the mouth,
Slowly.
Breathing deep into 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 into the mouth,
Slowly.
Breathing deep into the mouth,
Slowly.
Breathing deep into the mouth,
Slowly.
Breathing deep into the mouth,
Slowly.
Breathing deep into 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.
You may 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.
Notice what is going on there.
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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.
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