Hello and welcome to day 7 of the Mindfulness Meditation training.
This is the last day in this series of training.
I hope that you enjoyed this journey and that you are going to continue on the path of mindfulness.
Remember that just like you need regular physical exercise to keep your body strong and flexible,
So you need to train your mind if you want to improve your focus,
Mental flexibility,
Emotional control and mindfulness.
You can use the tools which you encountered during this training and use them for self-guided meditation.
You can also listen to these recordings again and again.
It is the regular practice that matters the most,
So even just 10 minutes a day can bring you beneficial effects.
Keep up the good work and engage in discovering the power of your mind.
Remember to be gentle with yourself and to be curious about what you experience.
Without further ado,
Let's begin today's meditation.
Just like over the past week,
Find a quiet place and a comfortable sitting position.
Remember to keep your back straight.
You can rest the hands gently on the knees or in the lap.
Keep your eyes open,
Simply resting the gaze on whatever is in front of you without thinking too much about what you are viewing.
Settle into this moment.
Take a few deep breaths,
Inhale through your nose and exhale through your mouth.
Allow for your breath to ground you in the present moment.
With the next out-breath,
Close your eyes and allow your breath to return to its natural rhythm.
Breathe in and out through the nose and become aware of your breath as it flows in and out of your body.
Breathe in awareness and softness and exhale an attention which you may feel.
Taking your attention to your breath,
Notice how it enters and exits your body.
Observe how it moves through your nose and how it expands your lungs.
Observe all those sensations with your open and curious mind.
Remember that your breath is your anchor.
If at any point your mind wanders or your attention drifts elsewhere,
With a gentle smile,
Acknowledge your thoughts and return to your breath.
In and out.
Start counting your breath.
One as you breathe in and two as you breathe out.
Start up to ten and then start again from one.
If you lose count or if you notice that you got lost in your thoughts,
Just refocus your attention and start counting again.
In and out.
One as you breathe in and out.
And now for a moment let go of any focus.
Let your mind do whatever it wants.
If it wants to think and wonder,
Let it think and wonder.
If it wants to keep observing the breath,
Let it observe the breath.
If it wants to do nothing,
Let it do nothing.
Just for a moment let go of any restrictions and control.
And bring your attention back to your breath.
Focus on your nostrils and notice how cool air enters and warmed up air exits your body.
Just observe that movement of air passing through your nostrils.
Now,
Stop counting and let go focusing on your breath.
Bring your attention back to your body and to the room in which you sit in.
Notice sensations in your neck,
Back,
Arms and legs.
Notice sounds around you.
Just allow them to come to your awareness.
Any distinguishing smells or a sensation of air on your skin.
Ground yourself in this moment and in this place.
And when you are ready,
Take a deep breath and lean forward.
Stretch.
Take time to move your joints and muscles.
And when you are ready,
Open your eyes and sit up.
Say thank you to yourself for dedicating time to the mindfulness meditation practice.
