Hello friends!
Welcome to mindfulness meditation.
Today we are going to practice in knotting technique which helps to train attention,
Make it sharp,
Gain awareness in general,
Clear up our vision and unidentify with thoughts and emotions.
Let's start with deep breath.
Inhale through nose and exhale through your mouth.
When you exhaling push away all the stress or anything that happened earlier today before you sat in meditation.
Just try to let it go with your exhale.
Let's do four deep breaths in and out.
Very good.
Now release your breath.
You are sitting in comfortable position.
Close your eyes.
Relax your body.
Keep your spine straight if possible and the rest of the body very relaxed.
Let's make a good intention to sit in this meditation for 15 minutes to serve ourselves and the world because every time we sit in meditation we do serve the world.
We make it more aware through our own awareness.
Bring your attention to your body.
Take it away from your head and excessive thinking.
Drop it down.
Expand it all over your body from inside.
Your body is sitting.
Your body is breathing.
Your body is hearing my voice.
That's all what's happening right now at this moment.
Let's pay attention to that.
The body is sitting.
Feel your posture.
Feel the body borders.
The temperature of the air touching your skin.
Feel the weight of your body.
Notice every movement of muscles in your body with inhale and exhale.
With every breath find those movements and notice them and sense them fully.
In your belly,
Your chest.
See if you can feel your lungs expanding.
Feel the air coming in through your nose,
Going down through your throat,
Chest and belly all the way down and then going back out of your nose or mouth.
Your body is breathing.
Now go with your attention to your belly.
Inspect that area and find the spot on your belly where you can feel the air and the movement on the muscles the most.
You can put your left palm on that area.
That might help you to find the sensation.
Find that spot where you feel your belly expanding with inhale and falling with exhale.
And make that spot very very small.
Narrow your attention there.
If you find yourself lost in thinking,
If you find that your mind wanders and your attention is not where it's supposed to be,
Gently with no judgment just bring it back to the belly to that very spot.
Now let's put a little labels on the sensation in belly.
When your belly expands we will say rising and then when belly is falling we will say falling.
Rising on the inhale,
Falling on the exhale.
Rising,
Falling.
I'm saying that aloud but you can say it just quietly to yourself.
Rising,
Falling.
Rising,
Falling.
What we are doing here we describe the fundamental reality that our body is experiencing at this very moment.
The body is sitting,
Breathing and we keep our attention in that tiny spot on our belly.
And just noting the fact that belly is rising and falling.
It keeps us in present moment.
Rising,
Falling.
Rising,
Falling.
I'll let you sit for a whole minute.
Don't forget to put these little labels on every inhale and every exhale.
Very good.
Now whenever you feel that your attention goes back to head,
To your thoughts and mind is busy,
Put little label on it.
Notice it first and then put label on it.
Thinking.
And then bring your attention back to your belly.
You can do it as many times as you need.
Rising,
Falling.
Rising,
Falling.
Rising,
Falling.
Thinking.
Rising,
Falling.
Very good.
Now without putting any labels expand your attention to whole cycle of your breath.
Again feel how the air comes in through your nose and down to your belly and it comes out.
Same way.
Expand your attention even more all over your body.
Try to feel your body from inside.
How does it feel now?
It's still relaxed.
Still sitting.
Breathing.
When you are ready open your eyes.
We are done with meditation now.
Thank you for being here.
