Hello everyone,
I am Mahit and welcome to the mindfulness meditation.
Today I will be leading a small guided meditation while I am sitting next to a really small water creek.
Take a position that's most comfortable for you.
Make sure that distracting objects such as your phone or any work that you are doing is away.
Make sure you are in a comfortable position and a secluded corner where nobody else can disturb you.
If you are lying down,
Keep your hands on your stomach or you can leave them open towards the sky next to you.
If you are sitting down,
Make sure your back is straight and make sure that you have adjusted your cushions or chair to a place where you can settle down for few minutes.
Now take all your attention,
Take all your focus and place it on your breathing sensations.
Take a long breath in and breathe out.
Another breath in and out.
Let's keep the focus on to the breathing sensations and notice how the body shifts,
Moves each time the air goes in and each time the air goes out.
Notice the flow of breath within your body.
Notice the ease that comes in when you are attuned to the flow of breath.
Take a flowing water,
You can notice the changes,
The movements that are happening within the body.
Whether it is a flow of sensations all over or a flow of energy within you.
Notice how like a stream of water,
The emotions,
The energies flow upward and downward.
If an unpleasant or a difficult emotion or a sort of blockage comes in the way,
Acknowledge it.
Allow that to flow as well.
Allow your energies,
Your emotional flow to let that open.
If that does not happen,
That's okay.
Some body parts can be felt and some body parts might not have those sort of sensations.
Keep noticing the breath and the small changes that are happening within your body.
Maybe your shoulders,
Your back,
Top of the head or your toes have an open awareness of the entire body.
Notice the flow and the not flow that exists in your body.
Like a river or a small creek that is flowing,
There are some leaves and stones and wooden logs just sitting there blocking the flow.
That's okay.
That is part of the process.
That is part of the flowing river creek.
The water however finds its way and goes along.
Sometimes it takes the blockages away.
Sometimes it will take those leaves with it and sometimes they will stay stuck and maybe go to the bottom.
That is a process.
Sometimes the creek might be overflowing and sometimes it might not have enough water and that is okay too.
That is how it changes over the year,
Over a week sometimes.
So be that flowing river or creek.
Notice the flows that are happening within you and notice the parts that might not be flowing as such.
And with that understanding,
Be kind to yourself.
Be open to yourself.
Have a new perspective to who you are and with kindness and acceptance.
Let's take a long breath in and let's breathe out.
I hope you can carry on this kindness and a different perspective in the rest of your day.
And I hope your day or your week goes easier than before.
I'll see you next time again.
Have a wonderful rest of your day.
