Namaste and welcome to this guided meditation.
First of all,
Find the posture where you can sit with dignity and ease.
Comfortable but alert.
If at any times the posture becomes uncomfortable,
Just notice the sensation for a while.
Then,
With compassion,
You can move but do it consciously.
Take a few deep breaths to come in the present moment.
Close your eyes if they aren't closed yet.
Relax any visible tension.
Let your eyes relax.
Let the muscles of the face relax.
Relax the jaw,
The shoulders,
The arms,
And palms.
Relax the abdomen and let the breath in its own rhythm.
Let your heart relax and open to receive everything and anything that arises during this meditation with love and compassion.
As you can notice,
There are many things that arise at the level of your consciousness.
Waves of sounds,
Thoughts,
Sensations,
And emotions.
To stabilize your presence and to calm your mind under all these waves,
Just observe the kind rhythm of your breath.
Notice the sensations that it produces along the nostrils,
Down the throat,
In the chest,
In the belly,
In the entire body.
You can also put a palm on your belly to notice how the belly rises and falls under the rhythm of the breath.
Let the breath have its own rhythm.
Don't try to control it.
And while you notice the breath,
Just leave all the other experiences appear and disappear,
Just like the waves of the ocean.
Stay present with the breath,
Coming back again and back again on the breath.
With compassion and love.
For the next few moments,
Just stay with your breath.
This breath.
This breath.
Coming back again and again on the breath to train the body and the mind to be completely here in the present.
Now that you stayed for a couple of moments with your breath,
Maybe you have noticed that regularly a wave of experiences becomes strong and distracts your attention.
When that happens,
Let the breath and welcome this wave of experiences with loving kindness and with an open heart.
You can name it.
If it's a sensation in the body,
You can say,
I have an itch.
Something tickles me.
Something hurts.
And so on.
If it is a sound,
You can say,
I hear.
If it's an emotion or a feeling,
You can name them.
Love,
Joy,
Sadness,
Anxiety.
And if the attention is distracted by thoughts,
You can name them also.
I judge.
I remember.
I plan.
I envision.
You will notice that after you recognize their presence,
The thoughts,
Feeling,
Sensations tend to dissolve.
Once a wave of experiences is recognized at the level of the mind,
Allow yourself to feel it in the body,
Wherever it might be.
Then remain in silence,
In the vastness beyond the thought,
Beyond the emotion.
This is a very important moment.
The moment when you return to silence.
Then come back to the breath and stay here in the present moment with this breath or this experience.
Don't overcomplicate in any way.
Just stay here.
And now.
This breath.
This moment.
And you can invite this state of presence to deepen with each breath.
No complication.
Just this breath.
Or whatever it is in the present.
Acknowledge its presence and belt it.
Om Shanti Shanti Shanti Shanti Shanti
