Hi and welcome,
Welcome today to our meditation.
From a sitting position,
I invite you to bring your back straight,
Comfortable but straight,
Your head and chin looking down a bit.
Then let's start together with two breaths to release any tension and stress stored in our body before our practice.
Let's take a big inhale in and exhale it out.
One more big inhale and exhale it out.
The exhalation also starting relaxing all our body from our head.
Really relax and soft your shoulders,
Your upper body,
Really soft and relaxed.
Don't hold any tension.
Your legs soft and grounded,
Your legs and feet just melting.
We start in bringing attention and presence to our breathing,
Our inhalation and exhalation,
Rhythmic breathing and with your mind just follow your breath,
Follow your breath.
Today I invite you to not expect anything from our meditation.
Just reconstruct,
Reframe of your beliefs that is meditation.
So we start from a point that there is only presence and not expectation of anything.
Just want you to be here,
Present now,
Present with your breathing,
Engage in your mind just to observe your thoughts.
Let them come and go without judging any thoughts,
Without judging any emotions or feeling that comes up with the breath.
Just allow it to come,
Allow to come anything and welcome,
Welcome anything that comes.
And it's completely okay and normal if many thoughts that are coming.
Just let them come,
Observe them and let them go.
Important is just being mindful to come back to your breathing and keep following your breathing with your mind,
With a focus and calm mind.
Try really to calm your mind with your breathing.
Just feel your breath really calm and soft,
Really natural.
Try to bring your naturally flow of your breathing.
Nowhere to go,
Nothing to do.
Just shifting from doing just to be being present in silence to listen is a way to calm our mind,
Our spirit,
To be present without expecting anything,
Without looking for anything.
Just present and listening to discover,
Discovering ourself from our silence.
We really need this time to really calm our state of mind,
To listen without just acting and doing,
Without giving space to listen and to discover ourself,
To discover what is true for us.
And with your breath just try to soften and shorter and shorter,
More and more your breathing.
It will help you to be more present and allowing your whole system to calm and relax.
You can feel all your system,
Your head,
Your body,
Your mind.
It's quiet and calmer and calmer and with your breath shorter and shorter,
Keeping the tension on your breathing,
Being aware of our inhalation,
Exhalation,
Being aware of any thoughts that it's coming,
You are aware of it and then with your conscious mind you come back to your breathing,
Always following your breathing.
Even if some thoughts are coming,
Don't worry,
Come in,
Don't worry and don't reject them,
Just observe them,
Let them come and let them go.
Don't give too much importance,
Don't be there for too long,
Just come back to your breathing,
That allows you to stay focused and calm on a journey to discover,
To discover ourself,
Our true nature of who we really are.
Just feeling your inhalation,
Exhalation,
Soft and short with a calm and meditative mind and shifting your awareness from breathing to sounds and to sounds to breathing.
It's a moment you can play with awareness,
Important is just knowing awareness,
Recognizing awareness,
So we are giving less space to our monkey mind,
And be aware of the breathing,
Being aware of any sensation in your body,
Being aware of any sounds of the position of your body,
You come back to the breathing in and out,
Remaining with your back straight,
Comfortable but straight,
Without looking for anything,
Expecting anything,
Just being here present,
Aware,
Cultivating awareness,
Cultivating present,
Being calm,
A way to discover the awareness is everywhere,
It's just like space,
It's all the time,
All the time,
Point is just maintaining the recognization of awareness,
Being aware of your breathing,
Being aware of the thoughts,
Of any emotions that comes,
Remember to don't judge anything that comes with your breath,
Just allow it to come,
Befriend,
Detach from it,
And come back to your breathing with a calm mind,
And your breathing shorter and shorter,
Really soft flow,
Really natural,
You can really go deeper into meditation if you're breathing,
Breathing,
And it's really natural and short,
From there slowly,
Slowly start bringing awareness to our body,
To full body,
Bringing us to ground,
And there slowly,
Slowly,
Slowly,
Gently and softly open our eyes,
Our meditation is over,
Thank you so much,
Namaste.
