Mindfulife - Mindfulness Practice

In this practice led in English by Philipp, you get the opportunity to be mindful and aware of your surroundings as well as yourself and your breath. This short, guided meditation can be used any time you wish to meditate.

Transcript

Take a comfortable position.

With a straight spine.

Physically relaxed and mentally relaxed.

Your eyes are either closed or slightly open.

Before you start with the meditation,

Allow yourself to really be here.

So that you're not only physical here,

But also mentally with your attention,

With your mind.

Start with observing any sound that you can hear.

Maybe you can hear sounds closer or further away.

Try to just observe without judging,

Without trying to find out what kind of sound that is.

And just be with the sounds.

Then bring your attention to the room you're sitting in.

Be aware of the room.

Roughly the size and your own position in the room.

Then feel the contact you have to the ground,

The cushion or chair,

Wherever you're sitting.

Your back is straight but not too tense.

Your eyebrows and forehead are relaxed.

Your jaw muscles are relaxed.

Let go of your shoulders.

Relax your chest.

Then bring the attention to your breath and feel the air flowing in and out through your nostrils.

In and out.

And allow your breath to be natural.

Just observe as the air goes in and out.

In and out.

And sooner or later your mind will wander around,

Thoughts pop up,

Your mind jumps from here to there,

Which is perfectly normal and fine.

As soon as you realize that your mind has been somewhere else,

Let go.

Let go and bring the attention back to your breath.

Maybe you can feel expansion when you breathe in,

Relaxation when you breathe out.

And a constant change between those two during your breath.

Every time your breath comes and goes.

Comes and goes.

Then bring the attention back to your body,

To your physical sensation.

Reviews

Very nice mindfulness practice

Justo cuando tienes el pretexto que no meditas por falta de tiempo, esta es la meditación perfecta.

Perfect! Exactly what I needed it! Thank you!