Let's meditate.
Allow yourself to land here now.
Let go of everything and just allow yourself to be guided through this meditation.
The brain is spending a tremendous amount of energy decoding what is in the outside world and it does so mainly through the eyes.
So you may close your eyes or turn your gaze downwards so as to relieve your brain from all the sensory input.
And as you do so you may already feel that you perceive the body more clearly.
You may feel where you are sitting.
You may feel your behind on the seat or on the ground.
You may feel the feet on the ground.
Allow yourself here and now.
Physically and mentally be here.
Now move your attention to the breath and you may take a few deep breaths in and out through the nose.
You may feel the air slightly colder on the in-breath,
Slightly warmer on the out-breath.
Now,
Allow your breath to return to its natural rhythm.
Notice how the body breathes without any involvement from your conscious mind.
It seems to happen on its own.
You can control it but it doesn't stop if you don't.
Where do you feel your breath?
Do you feel it around the nose or on the upper lip?
Do you feel it in the chest as it moves in and out?
Do you feel it in your stomach as it expands and contracts?
What else do you feel in your body?
Can you feel your face?
Your skin?
Maybe you can feel your jaw.
Maybe you can try to soften your jaw just a little bit.
Relax and be here now.
Do you feel your shoulders?
Are they tense or relaxed?
Maybe you can let go a little bit more and if you feel like it you can wiggle your arms a little bit.
Maybe you feel like slowly rotating your neck around.
Feel the stretch.
Now let your body settle again.
You may feel your heart beating.
Maybe slightly faster than before.
You may feel your breath.
Maybe slightly elevated.
Notice that what you are feeling in your body right now is always there in some shape or form.
There are always sensations and emotions all over your body.
It is only a matter of perspective whether you are aware of it or not.
But the sensations and emotions that you feel and the thoughts that come to mind,
They all arise and pass.
It is a constant flow and when you are aware and calm you can just observe this.
Observe yourself from a meter level in a way detached from the mind and body without defining yourself by the thoughts and feelings that arise and pass,
Without judging them as good or bad.
You can just observe.
Being in contact with the body in this way and learning what it tells you develops insight,
Understanding and discernment about the most important aspects of life.
This is what we call wisdom.
Now slowly come back to the outer world but remember to observe yourself and in this way maintain awareness of reality as it is for you in any moment.
Stay aware of what your body and mind is telling you and keep your balance regardless.
Everything including your feelings and thoughts is temporary.
Every thought you have ever had,
Every feeling,
Every sensation,
They all share the same characteristic of arising and passing away.
Mindfulness is about remembering this basic fact of life.
Everything is impermanent.
