Good day,
My name is Sabine van der Post from M0NETwerk.
With respect,
Joy and gratitude,
I bring you this mindful meditation.
Great you take some time and attention for your body and mind in this morning meditation.
Know that the best time to meditate is early in the morning,
Before your coffee or tea.
That way you set yourself up for a peaceful start to your day.
This meditation is to begin your day with a sense of mindfulness and intention.
Often we begin our days with urgency,
But checking in and being present with the body and mind can do so much to set the direction of the day.
When you first wake up into the morning,
Try to not give in to whatever habitual thing you normally do.
If the phone is the thing that wakes you up,
And you usually reach for it to check email or read the news,
This time just turn it off.
Or see the inclination to dive into thinking about the day ahead,
Judging about your good or bad sleep,
Why and if you should meditate or any thoughts at all.
Just let go and instead sit upright and start meditating.
So sit on a chair or a cushion,
With your legs crossed or on the bed or floor with your legs out,
Whichever is more comfortable.
Find your resting place at ease.
Take your time.
Make any small adjustments to your body,
Releasing your facial expressions,
Softening the eyes,
The jaw,
Your mouth,
Softening the neck,
The shoulders.
Let go.
Settle into ease.
Allowing the settling to flow into your mind as well.
It takes time and patience to settle the mind.
The mind needs relaxation to slow down,
To make space.
Respect this natural behaviour of the mind to think.
Just see it,
And do not take it personally.
Just adjust your focus wisely on the breath.
So today we are going to focus on the breath.
The breath is a great emotion regulator and an anchor to the current moment,
The present moment.
The breath helps letting go of stress and negativity that you may be holding on to.
To let go of the need for perfection and control.
With practice,
Mindful meditation brings the sense of calm,
Stillness,
Inner peace or great joy.
A reservoir you can tap from during the day.
Now I invite you to deeply breathe into your nose,
And breathe out through the mouth.
Repeat that a couple of times.
Then let go of doing anything specific with the breath.
With open clear mind and a kind heart,
Just observe the breath floating in and out.
Easily follow the breath moving through the nose,
Throat,
The whole body.
Chest moving up,
Belly rising very gently,
Coming down again,
And the air floating out of the nostrils.
No need to do anything,
Just sensing the body,
Breathing.
Microl And tss,
Tss,
Tss,
Tss,
Tss,
Tss,
Tss,
Tss.
T-H-I-S-T T-H-I-S-T T-H-I-S-T When I say when,
You have to make it a little quicker to explain it so you end up 246 T-H-I-S-T T-H-I-S-T T-H-I-S-T T-H-I-S-T T-H-I-S-T T-H-I-S-T T-H-I-S-T T-H-I-S-T T-H-I-S-T T-H-I-S-T T-H-I-S-T T-H-I-S-T T-H-I-S-T T-H-I-S-T Just know.
.
.
Just know that you'll have thoughts.
You might have strong emotions and might feel sensations in your body.
And you'll hear sounds in your environment.
It's all normal.
See them as they are.
No need to make it bigger than it is.
Just acknowledge thoughts,
Feelings,
Sounds.
Okay,
That's here now.
It's already so,
So no need to fight or add judgments.
Accept and do not take things personally.
Be the observer.
A friendly scientist,
Watching it all coming and going.
So whenever you become conscious of any distractions,
Just allow and then go back to the breath.
Okay.
Okay.
Okay.
Okay.
Okay.
Okay.
Okay.
Okay.
Okay.
Then widening your scope of attention and feeling the body sitting as a whole.
Being aware of the space you are in.
The space that surrounds you.
Sitting,
Allowing whatever is here.
Moods,
Thoughts,
Sounds,
Breath.
Just sitting.
Open mind.
Kind heart.
And your body as relaxed as possible.
Saying yes,
This inner yes,
To the moment as it arises.
Now rest with the following question.
What quality do I want to engage most with today?
And by quality I mean something you can cultivate throughout your day.
Something like patience,
Kindness,
Maybe openness or generosity.
Focus on something you would like to see more of in your life.
So what quality do I want to engage most with today?
What pops up right now?
So take the time to focus on one quality.
And when you know which quality you want to cultivate,
Just set that intention.
So today I am generous,
Or today I am patient,
Or today I am grateful.
Today I am open for whatever shows up on my daily stage of life.
Today I am.
Now think about your plans for today.
What would this quality that you would like to cultivate today look like in your schedule?
Your actions?
Your relationships today?
Visualize loosely how that could play out.
Identify what might be the most challenging part of your day.
And acknowledge that with compassion.
Accept that challenges are part of life.
No need to make them bigger or smaller.
And turn your mind towards your intention.
See how that can help you.
Think through your day.
What will your morning look like?
What will your lunch be like?
The afternoon?
The evening?
Map out how you want to live.
As if only for today.
How will you live in line with your intention?
In line with the essentials of your life?
When you are ready,
Then,
Slower than usual,
Stand up and take a moment after this meditation to repeat your intention.
Sometimes verbalizing these things,
Making the aspiration out loud,
Is actually very impactful.
So turning to the end of the practice.
Reminding yourself that meditation is just like physical exercise.
The more you practice,
The more benefits you'll notice and the longer they will last,
In both mind and body.
You can focus on eating healthier,
Exercising more frequently and getting more sleep.
Using more natural products on your skin and at home.
But if you don't take care of your mind,
You'll lose contact with your innate wisdom and authentic self.
And without being able to be fully present in the moment,
You will still feel unbalanced in your life.
So see if you can thank yourself for this nourishing moment of meditation practice to start off your day.
Even if you feel like you didn't accomplish much with your practice on a specific day,
Just be consistent.
Honor and acknowledge yourself for taking the time to practice.
Even if you feel that the effects are not obvious,
Be grateful for your practice.
And in time you will be glad you started and kept going.
Wishing you a lovely day.
