Breathe in meditation.
This one is helping you to really focus on one single thing.
It can also help you with getting out of your thought circles and just be present,
Fully present with one thing in the moment.
So it's a really great practice to do that.
And the cycle is basically,
I will ask you to focus on your breath,
And what is very naturally happening is that you start focusing on the breath,
But over time you will just be distracted by a bird flying by or any other noise or an itching or whatever,
Or your thoughts.
So just be aware of that is totally normal.
So we all get distracted,
No matter how long we meditate.
Some people just practice it so much that they get less distracted.
And so you are not a bad meditator when you get distracted.
It just is a practice.
So whenever you get distracted,
Just notice it and bring back your attention to the breath.
And I will guide you through this,
But see if every time you find yourself distracted,
Just say,
Oh,
I got distracted.
Let's go back.
And in general,
When you do any kind of meditation,
Do this with a lot of curiosity,
Right?
There's no such thing like right or wrong,
But just be curious,
Even about those things that you haven't expected or that feel uncomfortable for you or you feel like I shouldn't do this.
Instead of changing anything or judging it,
Be curious.
Like,
Wow,
I wonder what is going on here.
And the second attitude,
Which I also love a lot,
Is be like a loving grandmother.
You know the loving grandmother?
She looks at her grandchild and whatever the grandchild does,
Even if the whole face is full of chocolate,
She'd be like,
Oh,
That's so sweet.
And this sounds maybe a bit strange,
But it's a real important thing in your mindfulness practice to be kind to yourself and to also go with that attitude,
Because you will maybe notice,
Especially when you start with it,
That you are quite judgmental with whatever you're doing,
Whatever comes up with you.
So see if you can be loving like a grandmother and curious like a scientist.
Find a space and either sit on a chair or sit on the floor or on the couch.
Ideally,
Your feet are grounded on the floor and your spine is straight.
So you're not collapsing in your spine,
But you make it straight.
At the same time,
The shoulders are relaxed,
Your jaw is relaxed.
Close your eyes and start fully arriving in this room right now,
Almost as if you would sink in.
Maybe it helps you to say,
I'm here right now.
Now bring your attention to your breath and start with three deep inhales deeply in through your nose and out through your mouth.
And when you breathe out,
You can also sigh out,
Letting go of any tension that you are still holding onto.
Stay with your attention at your breath and find one place of your breath that you want to settle your attention with.
Maybe you start observing your breath first.
You feel like the air coming into your nostril,
Going all the way into your chest and into your belly.
And with the out breath,
The belly sinks and the chest sinks and the air flows through it and out again through the nostril.
Find one spot where you want to focus,
One place of your breath.
For example,
Your nostrils,
Where the air comes in and out.
Breathing in,
You are aware of your in breath.
Breathing out,
You are aware of your out breath.
And whenever you get distracted,
Just gently bring back your attention to your breath.
How does your breath feel right now in this present moment?
You are observing your breath with a lot of curiosity and kindness without changing anything about it.
How does your breath feel right now in this present moment?
And this breath.
And this breath.
And this breath.
Be curious about different shapes of the breath.
And whenever you get distracted,
Bring back your attention to your breath.
How do you know that you are breathing right now?
Always bring back your attention to your breath.
Notice the wonder,
The miracle of the fact that you are just breathing.
When you go fully into feeling mode,
You might even observe how the energy gets into the breath.
Your body gets filled with life energy through the breath.
Now take another super deep breath and open your eyes.
And while you keep your eyes open,
See if you can still remain your attention at your breath.
But just for a few more seconds,
Be fully in this present moment.
The great thing about the breath is you always have it with you,
So whenever you feel like you are not really present,
Use your breath to get back into being fully present with whatever is.
Thank you.
