Welcome to mindfulness with my heap and let's do a small meditation practice.
If you have any questions or comments feel free to leave that in the comment area.
Let's begin with taking a position that's most comfortable for you.
Close your eyes if that's what you like or if that helps you in concentrating better.
If you are sitting keep your back straight and take all your attention,
All your focus and place it on your breathing sensations.
Take a long breath in,
Hold for a second and breathe out.
Another breath in,
Hold for a second and breathe out.
One more time,
Take a breath in,
Hold for a second and breathe out.
Now continue to breathe and maintain your attention on the breath.
Notice the sensations that arise in the body when the air goes in and notice how it changes when the air goes out.
Be fully present with your breathing.
If the mind wanders away that's okay.
The moment you realize that it went into past thinking,
Memories or if it goes into future planning,
Anticipation,
Conversations,
Whatever it might be,
Acknowledge that it happened and simply bring it back to your breathing sensation.
See the changes that are happening each time you are breathing in and out.
Now the body moves slightly with the rhythm of breath.
Now the body moves like the waves of an ocean slowly coming inward and going outward.
Be in this rhythm that is naturally occurring without trying to change it,
Without judging it as pleasant or unpleasant.
Just be with it.
Be with the rhythm of breath.
If you notice the thinking process taking place in your consciousness,
That's completely fine.
We are not trying to remove our thoughts.
We are not trying to judge them.
They can be there.
That is part of who we are.
Like an ocean is so vast,
It has so many things in it.
The beautiful waves like our breath and then it has some seaweed floating around that might look not very pleasant,
Not very pretty,
But it doesn't try to remove it.
The ocean as a whole has no business of judging or trying to eradicate one of its parts.
It lets the seaweed float,
But it does what an ocean does,
Keeps moving,
Keeps floating around.
That is so vast that the seaweed is insignificant in front of the whole.
Similarly,
Your being is so vast,
So infinite that the thinking process is such a small part of it.
Let it be there.
Like the seaweed,
Just let it be there.
You be the ocean.
This whole existence is happening in you.
Just be you.
Be with the rhythm of yourself.
Everything is welcome here.
You are so vast,
So infinite.
There is space for everything.
Nothing needs to be removed.
Nothing needs to be changed.
Nothing has to improve.
Nothing has to happen.
You are perfect the way you are.
You are complete in the way you are.
With that insight,
With that thought,
Or with that experience,
Let's take a long breath in and breathe out.
You can open your eyes and you can come back to the room.
I hope you had a good time and I hope you can carry forward this experience or these insights into the rest of your day.
Feel free to leave any questions and comments in the comment area and I will see you next time.
