This is the fourth meditation of the Move Your Mind Fundamentals training with less instructions.
Besides concentration on the breath and being aware of our body and sounds,
We add awareness of thoughts.
And it is always good to remember to do this with an open and relaxed mindset.
As always we start with our posture.
When we are sitting,
Are we sitting well?
Upright but relaxed.
And then we start with the breathing exercise.
Slowly deeply breathing in through the nose.
And slowly deeply breathing out through the mouth.
Now you may come back to your natural breath.
Focus your attention on your breath in your belly,
Breast area or nose area.
And we are going to count while we focus on the in and out breath.
And now we only count on the out breath.
Now we are going to count on the out breath.
And now we are going to count on the out breath.
And now we are going to count on the out breath.
Now we are going to count on the out breath.
You may stop counting,
Shifting your attention to your body,
Being aware of your whole body,
What body sensation do you experience now most predominantly?
Now we are going to count on the out breath.
Now we are going to count on the out breath.
Now you may shift your attention to listening,
Pure listening,
Without doing anything with the sound.
Now we are going to count on the out breath.
Now we are going to count on the out breath.
Now you may stop with the listening,
Moving your attention towards your thought process,
Being an observer of your thoughts and seeing thoughts come and go.
Of course thoughts have context.
We try not to involve with this context.
Only seeing that there is a thought,
Probably it will disappear again.
That's the thing we do.
As an observer we watch the thoughts come and go.
That's it.
Now we are going to count on the out breath.
Now we are going to count on the out breath.
Sometimes thoughts are visual,
Sometimes it's more like a voice in our head,
Text also.
Good to be aware of that.
Now we are going to count on the out breath.
Now we are going to count on the out breath.
For a while you might notice that you were absorbed in the context of a thought or a line of thoughts.
At the moment that you are aware of that,
Notice that you were drawn away and then gently bring your attention back in the observing mode again.
Having the coming and going of your thoughts.
Good to be aware of that.
Good to be aware of that.
It could be the case that you don't experience any thought.
When that's for a while then you can just bring your attention back to your breath,
Following the breath for a while,
Till thoughts arise again.
And then you bring your attention back to the process of observing your thoughts.
Good to be aware of that.
Now you may stop observing your thoughts,
Bring your attention back to your body.
What do you come across there at this moment?
Then bringing your attention to your mind.
How is it there?
Is it busy or calm?
Just being aware of it.
Great that you took the time again to work on your awareness.
Step by step we are growing on this path and let's see where it will bring us.
Have a nice day.
