Welcome,
My name is Kika Cichmayitz,
And I will be guiding you today through a 10-minute meditation.
Find a comfortable position.
Can be seated or you can be laying down.
Can have your eyes closed or open,
Whatever feels comfortable to you.
Stretch up your spine,
Relax your shoulders,
Your forehead,
Your eyes,
Your jaw.
Maybe even put a little smile on your lips.
Let's take a deep breath in and let go.
Another deep breath in and let go.
Last breath in and let go.
And let your breathing return to normal.
Today we'll be focusing on see,
Hear,
And feel.
We'll be starting with our sensory category,
See.
If your eyes are open,
Just pay attention where your attention is pulling you.
In the C-space,
Could be a picture,
The trees outside.
If your eyes are closed,
Pay attention what you can discover on your mental screen.
The mental images,
Colors,
Different shapes.
If your mental screen is blank,
We'll refer to that as C-rest.
You can use the label C.
We won't make any judgment of what is coming up.
We'll just observe what's coming up on our mental screen or in our C-space with our eyes open.
If you get lost in thought,
Just gently bring your attention back to C.
In that way,
We're practicing our equanimity.
The more we practice,
The longer we can hold concentration in one space.
And we'll slowly transition into hear.
So what can you hear in your external space?
Maybe the wind outside your window,
Cars driving by,
Maybe a cat or dog.
But then there is of course also our internal hear space.
Could be some mental talk,
Some stories we tell ourselves,
Some music that got stuck in our head.
And if we notice that our attention was pulled into a different sense category,
Let's just bring it back to hear.
With that,
We're practicing our sensory clarity,
Equanimity,
And also concentration skills.
If you get pulled towards the same sound,
That's okay.
And we'll transition into feel.
Maybe you notice the feeling of your body on the cushion.
If you're sitting on a chair,
Maybe you feel your back against the chair.
You might feel yourself breathing,
But maybe you can even detect some emotions.
Maybe there's some confusion if you're doing the exercise right or some other feelings.
But again,
We're just the observer,
Not passing any judgment of what is coming up.
We'll just label it as feel.
So every time your attention is pulled into a different feel space,
You can just label it feel.
If your attention is pulled into see or hear,
Just gently bring it back to feel.
And we're slowly coming back to our space.
You can wiggle your fingers,
Toes,
And whenever you feel ready,
You can open your eyes.
Thank yourself for taking this time for yourself,
And I thank you for meditating with me today.
Have a wonderful day or night.
