Learn how to meditate.
Welcome to this short meditation.
Find a comfortable place where you can sit perhaps in a cushion with your legs crossed,
Perhaps a chair.
Sit in a position that is comfortable and at the same time allows you to remain alert.
Place your hands in your lap,
One on top of the other with your palms up.
Lower your gaze a little and allow your eyes to relax.
You can close them if you want.
Breathe deeply for a few times.
Notice the sensations in your body,
The pressure in the points where your body rests,
The temperature,
The beating of your heart.
If you notice tension in any area,
Inhale slowly in that tension area and with the exhale imagine that tension leaving your body in the form of a cloud.
Exhale.
Now focus your attention in the breath.
Try to not control it but simply observe it.
Feel the air entering and leaving through your nose.
While doing this you will notice that thoughts came to your mind.
Observe them.
They are not good or bad.
Don't judge them.
Every time you notice that you have been distracted,
Just focus your attention on the breath.
The thoughts are like small waves in the sea.
They can and go.
Notice how you don't produce them voluntarily.
They simply arise.
What you can do is to follow them,
Identify with them or simple let them go.
Let them pass.
In this exercise we are going to let them pass.
Whenever you perceive that you have been carried away by a thought,
A feeling or an emotion,
Simple acknowledge it and gently focus on the present in the breath.
Follow these instructions for a few moments in silence.
If you get distracted,
Focus on the breath.
Always remember to come back your attention to the present moment,
To your inhale.
If you have been carried away by a thought,
Turn your attention to your breathing.
Slowly inhale and open your eyes.
Exhale.
How you feel,
What effects has this exercise in your body,
In your emotions and in your mind?
I invite you to repeat this exercise at least once a day.
The benefits are more successful with constant practice.
Thank you so much for meditating with me.
From my heart to yours.
