Check in.
Give yourself time to check in.
Slow down.
Feel your heartbeat.
Every beat.
The speed.
The form of your heart.
Observe how you sit,
Your position,
Your posture.
Maybe adjust.
Based on what feels right.
Feel the belly.
That's moving.
Relax the belly.
Listen to the belly.
Your God.
Observe the sounds.
And see or hear how they come and go.
They are impermanent.
And now feel the breath.
How you breathe.
Mouth or nose.
Deep or fast.
You have to change it.
But it might change by the observation.
Then observe the change.
Faster,
Slower.
Whatever.
Just observe.
Observe where you feel your breath.
Chest or belly.
Nose,
Throat.
Everywhere or nowhere.
Not always.
The and now observe the thoughts seem like the sounds observe when they come and go how many?
How fast?
How useless?
How often the same thoughts come again and again and again and how often they go or not often how often they go?
How often they go?
How often they go?
Now,
Even though your eyes are closed they might still move observe how they move fasten to directions left,
Right,
Up changing positions and even though they are closed you might see stuff,
Lights,
Colors,
Dots moving,
Shifting observe all that,
What comes,
What goes fast or slow how many?
How often they go?
How often they go?
How often they go?
Now,
Observe your shoulders are they relaxed or tense?
And how do they change when you observe?
Tense or relaxed?
Soft or hard?
Now feel both arms including the shoulders down on the whole arms and the fingertips don't move just observe and maybe see if there is a difference between the left arm and the right arm what's the most intense feeling?
Where is it?
Can you feel the whole arms at the same time?
Everywhere?
Do you feel a lot?
Or nothing at all?
Is it changing?
And now switch your focus to your face to your face muscles which part of the face can you feel?
What's happening?
What's the most intense feeling?
Choose one specific spot in your face your eyes,
Your lips,
Your eyes,
The forehead,
The mouth you choose maybe start with the easiest you can feel the most intense and now zoom in and focus more detailed on this part maybe divide it in left and right up and down inside,
Outside and observe the details now they change whatever you do try not to move try not to change just try to observe no reaction stay still or at least try to stay still a little bit longer and observe why you wanna move where does this move come from?
Who decides to move?
Is it a reaction or a conscious decision?
Observe this process a little longer now again observe your eyes the movement,
The dots,
The colors is it different than before?
Is it different every moment?
And again observe your heart where is it?
How is it pumping?
And is it different than before?
Is it different every moment?
And now choose whatever you wanna feel or observe just feel it observe it and see if it changes how it changes how's your belly?
How are your shoulders?
Your face?
Your arms?
Your thoughts?
The sounds?
Your posture?
Your breath?
Everything that is happening now and that is changing now forever changing now and now observe what you feel what emotion do you feel?
It can be everything it can be happiness but also anger it could be joy but also fear it could be frustration but it could also be peace it could also be that you feel nothing then observe numb or it could be total emptiness also nothing but not numb whatever you feel doesn't matter if it's a good feeling or a bad feeling a pleasant feeling or an unpleasant feeling try to feel it stay with the feeling as long as the feeling stays observe it feel it see how it changes and if it is very intense try to feel it more detailed a bit like the feeling in the face before look at the feeling the size the shape the place and you can try to feel what's below behind before next to it just feel it and same like before try not to move in this case try not to move away from the feeling or at least try to observe this process same like before try to observe when and why you wanna move away from the feeling is it a reaction or is it a conscious decision?
See how fast this might happen and see what you feel and see what you feel now what is the most intense thing or feeling you feel right now?
Is it something in your body?
Maybe pain?
Is it maybe something in your mind?
Your thoughts?
Or is it maybe a feeling?
Maybe sadness?
Whatever it is try to observe it more detailed try not to change it move away from it or influence it just observe it observe it as detailed as you can without changing anything and see how it changes itself is it solar down forever?
Is it something in your body?
Is it something in your mind?
And now try to feel the space around you and see what you feel the air the atmosphere and now try to feel the space inside you the air what's the difference?
Observe both spaces outside,
Inside and now try to observe nothing and everything and now try to feel the space inside you and now try to feel the space inside you and now try to feel the space inside you and now try to feel the space inside you and now try to feel the space inside you and now try to feel the space inside you and now try to feel the space inside you and now try to feel the space inside you and now try to feel the space inside you and now try to feel the space inside you and now try to feel the space inside you and now try to feel the space inside you and now try to feel the space inside you and now try to feel the space inside you and now try to feel the space inside you and now try to feel the space inside you and now try to feel the space inside you and now try to feel the space inside you and now try to feel the space inside you and now try to feel the space inside you and now try to feel the space inside you and now try to feel the space inside you and if you want you can stay in this meditation where you can sleep where you can move where you can move where you can move it can be thankful for this experience or this time you you you you you you you you can try to see the beauty in everything you thank you for joining me bye bye you you you
