So,
The first thing that you can do is to bring your attention to your breath.
Notice how the breath is moving in your body,
Very naturally,
And let it find its own rhythm.
Use it as a way to bring your attention more to the present moment.
You can take what they call in yoga the beginner's mind,
Like this is your first meditation you've ever done.
You're fresh,
You're curious,
You're open to whatever comes.
With a simple and very relaxed focus on your body,
The different body parts,
You start this journey through the body with your right foot,
Your right toe,
Big toe,
And all the other toes,
All the way towards your little right toe,
And the parts of your right foot,
The other parts of your right foot,
The ankle,
Going further up all the way to the knee,
Between the knee and the ankle.
You notice the muscle there.
If you're laying down,
How it touches the floor,
You notice in the knee,
The kneecap below the right kneecap,
The upper right leg,
The sensations on the front of it or the back of it,
And you let your right leg relax and bring your attention to your left foot,
Various toes,
Bottom of your left foot,
The upper part of your left foot,
The little bones,
The changing sensations in your left foot,
And you go further up to the calf muscle,
The hardness of the chin,
What you notice in the left knee,
The upper left leg,
Big muscles are there.
And if you got distracted by your mind going somewhere else,
Your brain going to the future or the past,
Don't worry,
It happens to all of us,
Don't judge yourself,
Notice that it happened.
The moment you notice that you were drifting off,
You're back in perfect meditation,
Without you needing to do anything,
You bring your attention relaxed back to your body,
Back to your upper leg,
Then you let both legs relax and bring attention to your hip area,
Your buttocks,
Your genitals,
Your lower part of your back,
All the way up to what your upper back,
It's the hardness of your back compared to the open,
More openness on the front of your body.
What do you notice on the front of your body,
The belly,
The various organs may be active,
Notice sensations in the chest area,
The breath moving it,
The heart,
Maybe pumping.
For the people that feel tired,
Especially for the ones who are laying down,
You can always open your eyes for a moment,
If you're really starting to fall asleep and then whenever you feel you're back in the present moment,
Go back,
Close your eyes if you want to and go back to the body.
In this case we'll continue with going to our left and right hands together,
So you feel the ends of the fingers,
Tops of it,
Sensitive area,
The tingling of it,
The rest of the fingers,
The back of them,
The front of them,
Inside of your hands,
The outside of your hands and then your lower right and left arm,
Noticing what is there,
Bring your attention to your elbow,
All the way towards your shoulders,
Your upper right and left arm,
You notice the shoulders and every time when you feel tension somewhere,
Don't try to want to change it or resist against it,
Just allow it to be there,
Notice it.
Only doing that can already make a difference,
Doesn't have to make the tension go away but it will create,
Maybe suddenly or maybe eventually,
Relaxation around it,
Space around it.
You can relax everything below the neck,
Relax the shoulders,
The arms,
The front of the body,
The back,
Hip area,
The legs,
Let it all sink in the floor,
If you're laying down,
You're sitting,
Let it sink down,
Gravity do its work and then you can bring your attention to your neck.
You're super curious what is actually there,
The front of your neck,
The back,
How does it feel when the air is going through that part of my body.
You go further up to your chin,
Your jaw on the left side,
On the right side,
Your cheeks on the outside,
Your cheeks on the inside,
You can notice all the different teeth,
Front,
Back,
Your tongue,
The parts inside your mouth,
The lips,
The inside and on the outside,
Saliva,
You notice in your ears or around your ears,
Bring your focus to your nose,
You notice the breath going in and out,
Notice your eyes resting in the eye sockets,
Your forehead,
The top of your head,
Your whole skull and then allow your whole face and your neck to relax,
Just the last parts of the body and bring your attention to your body as a whole.
You just stay there for a few more moments,
No need to feel specific things but you're just aware of what you're noticing,
Some parts of your body and some parts you don't notice anything,
It's all fine.
And then we go to the end of this meditation and we can end this meditation the same way like we started this meditation by following our breath very gently going in and out of our bodies,
Coming aware of where we are and then taking our time to close the meditation in our own way.
