Welcome!
To make sure you can enjoy this meditation,
Make sure you will not be disturbed for the next 10 to 15 minutes and choose a comfortable seat or position that enhances you to sit with a straight back.
You can keep your eyes open and lightly focus on a beautiful and calming picture or object near you or you can close your eyes.
Now consciously pay attention to your breath and actually that's all you need to do for the next minutes.
Just being present with your breath.
Thank you.
Thank you.
Thank you.
You might notice that your mind gets distracted quite easily.
Things,
Thoughts,
Stories,
Noises from inside your room or house,
Noises from outside.
Your mind might even feel a little or very jumpy.
Just trust me when I tell you this is all very normal.
If you notice you were distracted,
Just gently bring back your attention to your breath.
Feel how the air flows through your nose or mouth,
Your throat,
Your lungs,
Your chest and into your belly.
And just try to relax while noticing what's happening with your breath without forcing your focus and without trying to alter or change anything.
If you've kept your eyes open,
Just keep on lightly gazing at the object that you've chosen and be aware of your breath.
Every time you get distracted,
You gently guide yourself back to be with your breath again without pushing away thoughts and feelings that come up.
You just become more and more conscious of everything.
Your breath and everything else that asks or gets your attention.
Just allow yourself and everything to just be.
I will leave you in silence for a few minutes to sink deeper into this experience.
Just being with your breath.
.
.
.
.
.
And while you are fully experiencing this,
You are also conscious of your mind being the observer of you doing this meditation.
You know you are breathing in and out.
You know there's other things asking your attention.
And you might maybe start to feel judgmental that you can't simply stay with your breath all the time.
Or you might begin to feel restless or impatient.
Just be mild.
Mild and aware of what's going on.
You are witnessing and experiencing at the same time.
.
.
.
.
.
Try to just be here in this very moment with attentive awareness.
No matter what happens.
Befriend your mind by just being present without any judgment every time you get distracted and bring your full attention back to your breath.
Just keep breathing and keep being with your breath for the next minutes.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
