Welcome to Nuiya.
This is a place to rest for a couple of minutes.
We will now practice a mindfulness meditation.
You don't need to have any previous experience for this practice.
It's not about not thinking about anything.
You may very well think during this exercise.
Just try to observe your thoughts,
Feelings and physical sensations.
So to begin,
Find a quiet place where you cannot be disturbed.
Accommodate yourself in a comfortable position.
You can sit on a chair or on the floor.
Or if you prefer,
You can also lie down.
Make sure that your body is resting in a comfortable position where your breath can flow freely.
We will try to perceive our mind in this very moment.
Now close your eyes and take a few deep breaths.
In through your nose and out through your mouth.
Repeat this a few times.
In and out.
There is nothing to accomplish or achieve.
Keep your attention on yourself in your breath.
Now observe how the body feels while breathing.
Relax your forehead,
Your eyelids,
Your shoulders,
Your neck.
And continue to calmly follow your breath.
Pay attention to the air coming in and out.
To the lifting and lowering of your chest.
Breathe in and out.
In and out.
If you notice that your mind begins to wander,
That's okay.
It's completely normal.
Just notice it.
And come back to your breath.
Imagine yourself sitting on the track of a train station.
Your thoughts are like the trains arriving and leaving the station.
Observe a train coming in.
And let it go again.
Breathe in and out.
There is nothing to be done.
Nothing to accomplish.
If you notice that you are getting lost in your thoughts,
Simply perceive it.
And gently bring your attention back to your breath.
In and out.
Breathe in and out.
Use the next few minutes to meditate freely,
Without guidance.
Observe where your mind takes you.
And accept yourself as you are.
In and out.
In and out.
In and out.
In and out.
In and out.
In and out.
In and out.
In and out.
In and out.
In and out.
Now consciously bring your attention back to your breathing.
Observe how thoughts and feelings arise and let them go.
Remember the train that enters and leaves the platform.
Notice the heaviness of your body and the parts that touch the chair or the floor.
Now pay attention to the sounds and smells in the room.
How does it feel to be in this room,
In this situation,
Right now in this very moment?
However it is,
Right now,
Recognize and accept it.
In and out.
In and out.
In and out.
Once again,
Take a deep breath.
If you feel ready you can open your eyes.
Take your time before you decide to return to your day.
Now close your eyes.
