Hello!
Welcome!
Today I invite you to join my morning practice.
Morning mindfulness practice.
You can do it as right after you woke up.
You can do it after you already get ready for a day.
You can do it after morning coffee or before.
Only you can decide a right time for it.
There is no universal advice.
You can try different setups and see what works the best for you.
Make yourself comfortable and make sure that you sit in firm position,
That you sit flat on chair or floor.
You are comfortable,
You are able to relax,
But same time your spine is straight,
Shoulders are relaxed and down,
But your back is straight and supports itself.
And rest of the body is completely relaxed.
Close your eyes.
This is only your time when you do meditation.
It's a time for you.
We set aside about 10 minutes for daily meditations.
If you are more familiar with it or you enjoy sitting,
You can always do more.
15-20 minutes.
Make yourself still.
During the sitting I want to encourage you not to move your body if possible.
If you find yourself experiencing discomfort somewhere in your body,
Try not to change it immediately.
See how your mind wants to change it and get rid of the discomfort.
But in mindfulness meditation we usually give attention to that discomfort first.
We put our focus of attention there in that area and we observe it.
And then we see how it's changing,
If it is changing.
Most of the time the discomfort,
It can be a little itching or numbness in your leg or any kind of other sensations,
Maybe soreness in your muscle.
Most of the time the discomfort disappears or you realize that it's very bearable.
You can bear with it without making any changes,
Without adjusting your body.
So I encourage you every time,
If,
Well 10-15 minutes is pretty short practice,
But if you feel that some discomfort in your body,
Observe it first and then make a decision.
If you want you can change,
Rearrange yourself or just bear with it and wait until the end of practice.
Let's take three deep breaths in and out,
In through nose and out through mouth.
And when you exhale through mouth I want you to release all the tension in your body and just feel how your body gets soft,
Relaxed and present.
Now your body is breathing on its own.
You don't need to control or deepen your breathing,
Just let it be how it is.
I want you to feel your body.
With closed eyes,
Now when you're sitting,
How do you know that your body is there?
Drop your attention down,
Try to feel whatever you can feel.
Muscles,
Pressure in places where your body touches the surface,
Maybe you can feel touch of clothes on your skin.
But what we particularly looking for in mindfulness,
It's for living energy of your body.
See if you can feel it and experience it.
Identify your body as a field of very vibrant living energy.
Take your time.
There is nothing you can do wrong during this meditation.
Everybody's experience is unique.
I'm just guiding you.
Now I want you to narrow your focus on the bottom of your body when you connect into surface.
Feel the pressure on your muscles,
On your skin.
Make your focus or attention as narrow as you can.
Feel all the weight of your body.
The surface that you're sitting on carries the most of your weight right now.
Feel it.
Allow yourself to root in here,
Right here,
On this surface.
The focus is narrow and everything that exists for you right now is your body and the feeling of the body sitting.
If you catch yourself thinking excessively,
Making plans for a day ahead of you,
Notice it and let it go.
Gently bring your attention back to the bottom and keep it there.
Now move your attention to breathing.
Up all the way to the nose.
Feel the air entering your nostrils.
Feel it going down through your throat,
Through your neck,
Through your lungs,
Down to the belly.
And then there's a little pause and then the air pushes up back out of your body.
Curiously follow that process with your attention.
Allow yourself to be here and now with your breath.
Don't try to change your breath anyhow.
Just curiously observe it.
If your mind is very active right now,
Notice it without judgment.
Gently bring attention back to the breath.
We are looking at the whole path of air that is entering your body,
Going through it down and then exiting it.
Simple process that our life depends on.
Very important process.
Don't think about your breathing.
Feel it.
Now expand your attention again one more time all over your body.
Feel it as that vibrant living energy field.
It's relaxed,
It's still,
It's okay.
It's living,
Breathing right here and now.
Take one more deep breath.
When you're ready,
Open your eyes.
Thank you for being here.
