Close your eyes.
And find a position that is comfortable and stable with your spine as straight as possible.
That could be sitting or lying down.
Try to calm down your body and your mind and make a decision to stay still with the body and the mind.
It might get difficult to keep the mind calm or the body without moving.
But try it as good as you can and this strong decision now will help you.
Stay still.
Stay here and now.
We can even use your thoughts or your body movements as a reminder to come back to the here and to the now.
Your thoughts,
They want to carry you away mostly to the past or to the future.
There is nothing wrong with that.
But each time you notice there is a thought use it as a reminder to come back to the here and to the now.
And each time your body wants to move or moved already also use this as a reminder to come back to the here to the now.
I think in the beginning these moments might be very short.
Maybe in one minute you observe many thoughts that want to bring you away or many body reactions.
But did you have the conscious decision to have these thoughts or move these parts of your body?
Or did it just happen automatically,
Unconsciously?
It's most likely most of the times unconsciously.
And that's totally normal.
And just by observing it you are already back in the here and the now because you are observing consciously now.
It's a huge step to observe your thoughts consciously now instead of drifting away when the thoughts have you take you away.
Just observe them.
By observing you bring yourself back again and again and again.
Maybe a hundred times.
Maybe a thousand times.
It doesn't matter.
Just come back to the moment again and again.
And the same with the body.
Your body.
Do you want to move?
Do you want to change your position?
Is something starting to get uncomfortable?
Or even painful?
Whatever it is try to observe it very detailed.
What is happening?
Is your body automatically reacting?
Or is it a conscious decision to move some parts of your body?
Do you have pain?
Or does the pain have you?
Whatever it is try to just observe it.
Even if it's just a tiny tickle a running nose a slightly uncomfortable pressure a numb leg or pain in the back.
Try not to change it immediately.
Try to observe it a little longer.
And try to observe it very detailed.
Where is it?
Where is it exactly?
Do you have several feelings at the same time?
Do they change over time?
Do you feel like getting stronger or less stronger?
Whatever it is that doesn't really matter.
But by observing it it brings you back to the moment.
Consciously observing what happens right now.
And now.
And now.
It doesn't matter what you feel or what you think.
Just observe what you feel or what you think.
And this observation brings you back.
This observation makes you more conscious.
It's like training your conscious part of the brain,
Your consciousness.
Your conscious muscle.
And it's a difficult training.
It could be exhausting,
Tiring and hard.
Same like physical training.
But it will make you stronger and feel better.
And now.
And now.
And now.
What do you feel now?
What do you think now?
Observe it.
Let go.
You don't have to push it away.
You can't push it away.
But you can let it go.
It will go anyway.
Every thought is gone after a while.
Some are gone faster.
Others might take you on a drift.
But ultimately they will also go.
Most of them will definitely come back hundreds of times,
Thousands of times.
But again you can also let them go thousands of times.
Same with your body sensations.
Some of them are just tiny little moments.
Tiny little feelings on your skin.
Or big and gross strong feelings.
Like back pain.
Or numb legs.
You might think some of them are so strong they will stay forever.
But they're not.
They are tricky.
They might even follow you or get stronger if you try to avoid them or push them away.
But sometimes when you're just sitting without any movement.
Just observe the feelings very clearly.
Very detailed.
And as neutral as you can.
Then they disappear sometimes.
They move somewhere else.
They might even get stronger.
But whatever you observe you will most likely observe a change in the feeling.
They are impermanent.
All of them.
And again it doesn't matter what you feel.
It might even be good to feel strong sensations.
Because they really force you to stay here.
They help you to stay consciously in this moment.
Okay.
Okay.
Who's stronger?
The unconscious mind?
Or the conscious mind?
The thoughts that did take you away?
The thoughts you didn't decide to have?
Or the feelings that try to force you to move?
The pain that has you?
The thoughts that have you?
Or you,
The silent observer?
The conscious observer?
The conscious observer?
And who should be stronger?
What is your wish?
The conscious mind?
Or the unconscious mind?
The more you bring back to the conscious mind,
The stronger it will get.
The more thoughts and the more feeling you bring back to the conscious mind,
The stronger it will get.
Each thought,
Each feeling,
Bring them back.
Hundreds of times.
Thousands of times.
And your conscious mind will get stronger.
Okay.
Okay.
You can continue this meditation as long as you want.
And repeat it as often as you want.
Just observe your thoughts and your feelings.
Bring yourself back to the moment.
Again and again.
Forever now.
Thank you.
