Welcome by this meditation of mindful bis.
Having found a posture that's stable and comfortable.
Closing the eyes.
Letting the body to relax.
Sitting in a chair.
Let the eyes be soft.
Let the face be soft.
Maybe a smile on the lips.
Let the shoulders drop.
Let the belly be soft.
Let the breath be natural.
Let yourself rest.
Being aware of what's present in this moment.
And as you sit quietly you may notice sounds,
Thoughts,
Sensations in the body that arise and pass as the waves in the sea.
Let the mind and heart be open and soft.
At peace,
Simply being present.
With awareness.
In this space of kind and open attention.
The soles of the feet touching the ground.
Feeling the body resting on the chair.
Connecting to the breath.
Being aware of each in and out breath.
The breath is breathing itself.
Just let it go,
The natural pace.
In this moment,
Being with the breath here and now.
Finding a happy finding perspective with your own thoughts states of happiness and peace.
Now bring in mind a challenging situation.
Maybe a moment with a person you have difficulties with,
Or maybe a project that has encountered a problem.
Give yourself a moment to bring in mind this situation.
Where were you?
And who was there?
And being with your attention with this situation,
Noticing whatever arises in the mind,
What thoughts come up,
And how do you feel in this moment?
And maybe you also notice a physical sensation,
And where?
What is it exactly what you're noticing?
Try to be noticing whatever arises with curiosity and kind attention.
While being with this situation and connected to yourself,
Observe what arises,
Observe what's there.
And what's behind this?
Maybe there's a different layer.
Maybe there are thoughts or feelings coming up of not being valued,
Not being seen,
Or maybe there's a feeling of injustice or something else.
Observe without a judgement.
Being present,
With whatever arises in this space of kind and open awareness.
Where what what is there?
Where all the else arises,
Which is a sense of comparison.
And then focus the awareness of attention to the breath,
Following each in and each out breath.
The breath as an anchor to go to the present moment,
Not trying to control anything or wanting things to be different,
Simply allowing them to be as they are.
Breathing in and breathing out,
Being present.
Kindly focusing your attention to the breath,
Breathing for the full duration of each in breath and for the full duration of each out breath.
And then expanding the breath and awareness of attention to the body,
Until you're holding the whole body in awareness now,
While breathing in and out.
And then kindly expanding the awareness of attention to the room you're in,
Being aware of the space surrounding you,
In front,
On both sides and in the back,
And also being aware of the space below and on top of you.
And then finalizing this meditation for yourself in your own way and opening the eyes,
And then deciding what is the wise response in this moment.
