Hi everyone,
I'm really glad that you're here to sit with me and meditate.
My name is Maria and I'll be guiding your mind into a single pointed meditation.
Let's start by doing a quick check in with the body,
Noticing if there is any pain,
Tension or discomfort.
So you might want to stretch,
Shake,
Remove the body a little bit before sitting still.
Take a moment and do what you have to do,
Maybe moving the neck,
The back,
Or just stretching,
Anything that your body needs right now.
And whenever you're ready just find a comfortable seated position where ideally your hips are higher than your knees and your spine is really straight.
You can roll the shoulders up,
Back and down,
Just allowing the spine to elongate a little bit more.
You can also imagine that there's something pulling you up like a force from the crown of your head and you get even taller.
Allow your eyes to close and start establishing that simple connection with the breath that happens naturally.
Let's take ten breaths like that,
Following your natural rhythm and try to not control the duration of your inhales and exhales.
If you notice your mind wandering,
Simply come back to the upper object which is the breath,
The times you need it.
Now let's try to get your mind a little bit deeper by following the trajectory of the breath moving in and out of the body.
Just get more specific,
Notice the air coming into the nostrils,
Down the throat,
Chest,
Belly and its way out.
Notice how the quality of your mind is shifting by just showing up to this practice.
And try to take your mind even deeper now by focusing only in the sensations of the breath at the tip of the nose.
Keep your attention there for the next few minutes.
Maybe you can bring your attention to the temperature of the breath at the tip of the nose,
The tactile sensation.
If your mind is still feeling anxious or agitated,
Focus more on the inhale,
But if your mind is shallow and you feel sleepy,
You might want to focus more on the exhale.
If there is still shattering in your mind,
You can welcome your thoughts as visitors,
Just don't let them stay for too long.
Keep the attention on the breath.
Every time your mind goes away,
Just remember to come back and rejoice for being capable of doing that.
And start deepening the breath just to bring the awareness back to the body,
Physical body,
And also bringing the awareness back to the sounds of your surroundings.
Keep your eyes closed.
You can start slowly wiggling your toes,
Your fingers,
And come back to the present moment.
Notice your mind,
Notice your body.
How are you feeling right now?
You remember that you can have access to this state anytime,
Anywhere.
You can take this through the day and through the week.
Thank you so much for meditating with me.
You
