Hello and welcome in this beautiful meditation.
I'm really glad to be your guide in this beautiful journey within yourself.
And in this meditation I won't use any extra music.
I won't guide you a lot with my voice.
This is a very special practice for you to enjoy the awareness of present moment.
So even if there is a silence here you don't have to be afraid.
You don't have to think about what's gonna be next,
Where is my guidance,
How long I'm gonna meditate.
It's just for you to observe the thoughts that you have within your mind.
This practice is just to drain your mind,
To turn off,
But actually not turn off your mind,
But for your awareness to be aware of the mind when you create and you manage the reality,
But not your mind,
Not your thoughts.
So even if you are a little bit confused with these instructions don't worry.
It's really hard sometimes to understand the idea of the mindfulness practice,
But the funniest thing that you don't have to understand.
You just have to be present.
You just have to be here and now and let's try to do this together.
Let's practice together.
So I hope you already in a comfortable position.
It is better to do this practice sitting in order not to fall asleep.
So make sure that your spine is straight.
It's really important to in order not to block any energies.
So just straighten your spine,
Relax your shoulders,
Feel your long neck and then feel the whole back space from the base of your spine up to the top of your head and whatever surface you have behind your back,
Whether it is a chair or pillow or wall,
Just feel this something,
Some support.
Also feel the support underneath you,
The place where you are sitting and realize how soft or hard it is.
Try to feel the temperature of the surface where you're sitting right now and realize the position of your hands,
Of your legs.
You can even focus on the position of your body inside the space where you are.
If you are in the middle of the room,
If you are in the corner,
If you are close to the window,
And then let's take a deep breath in and with an exhale release all these things,
Like forget where you are,
Forget the position of your body,
Just release it all the way out and if necessary again inhale and exhale Inhale for 5,
4,
3,
2,
1.
Hold your breath.
3,
2,
1.
Exhale 5,
4,
3,
2,
1 and hold.
2,
1.
Inhale 5,
4,
3,
2,
1.
Hold.
2,
1.
Exhale 5,
4,
3 and hold.
2,
1.
Inhale 5,
4,
3,
2,
1.
Hold.
2,
1.
Exhale.
2,
1.
Hold.
2,
1.
Inhale 5,
4,
3,
2,
1.
Hold.
Exhale 5,
4,
3,
2,
1.
Hold.
Inhale.
Count yourself 5 counts.
Hold your breath at the top and then again exhale for 5 counts on your own pace.
Pose at the bottom of your breath.
Hold for 5 seconds again and then another breath.
Count yourself 5 for inhale,
5 to pose at the top,
5 to exhale and release all the air out and then again 5 seconds to hold.
Do this a few more times like squares of the breath.
Creating this beautiful design of the breath of your awareness and if any thoughts,
Any extra thoughts,
Ideas,
Worries,
Questions appear just transform them into awareness of your breath.
You could even say thank you,
I thank you my mind but now the only thing that exists in my breath so I will think about that,
I will worry about that a little bit later.
Just my breath.
Then you start to realize that you no longer need to count breaths.
Your body already knows how to inhale,
How long is your body ready to exhale.
Maybe you no longer need any poses in between.
Just trust this process and trust the body who is doing this work right now,
The breath.
Realize your body more relaxed.
Realize clear mind that is still probably creating some thoughts that's absolutely okay.
Just let them go,
Let these thoughts to be transformed into the awareness of the breath.
Let these thoughts to disappear and feel what's this silence is about for you.
Ask yourself how do I feel in a silence?
What's the reaction of my mind to the silence?
And how do I react to my mind's reaction?
Let it be your one more reminder about the breath.
The breath that takes all your thoughts,
All your worries.
The breath that transforms the past and the future into the present moment.
Realize that there is no longer you or your breath.
It's just one something that exists,
That transforms the air,
That is probably still creating some thoughts.
And you are just an observer of this creature and all the processes that are going on here.
And let's take another deep deep breath into your nose and fully out of your mouth.
It's time to relax your jaw,
Your cheeks,
Your lips.
And a few more breaths like that into your nose,
Out of your mouth.
Just fill in your body again.
Bring your awareness into the palms and fingers and then bring the awareness to the soles of your feet,
Your toes.
Start moving with your fingers and toes.
You can bend your head to the right,
Feeling the stretch over the left side of your neck.
And then move your chin forward,
Stretching the back side of your neck,
Inhaling here.
And with an exhale,
Bend your head to the left,
Feeling the stretch over the right side.
And then your head to the center.
Move gently with your shoulders.
Do whatever movements your body wants to do right now.
You don't have to be in a rush to open your eyes.
And you don't have to start analyzing the experience.
Try not to give any marks about how was that.
Try not to judge yourself.
It's just something happened.
And I just continue living my life with a slightly changed mind,
With a slightly changed perception of my reality.
And with an openness to the new energy that will come to me.
Even though the meditation,
The main process is over,
I still keep gaining new energy into my energy field.
So I open myself up to the new experience,
New sensations.
Let's take another deep breath in and out.
And finally open your eyes if you haven't done this yet.
Thank you so much for this opportunity to be your guide in this interesting experience.
I hope you enjoyed it and I hope to have you with me in the next meditations.
