Simply being meditation,
Sit down in a comfortable pose,
Close your eyes or lower your gaze.
Give yourself few minutes to come back to the present moment.
Start to feel the sensations flowing in your body.
What is your body saying to you in this moment?
How does it try to communicate with you?
Notice if there is any tension in your shoulders or your lower back.
Try to soften these areas and send your full attention there.
Let the sensations in the body guide you.
If your mind is full of thoughts,
Begin to observe how these thoughts come and go,
How they change and disappear.
Don't identify yourself with the mind.
Mind can be the object of the observation just like the bodily sensations.
You are an observer of everything that is happening within you.
Now make sure your back is still straight.
Relax your jaw and muscles of your face.
Concentrate on your breathing for a moment.
Do not change it in any way.
Do not try to control it.
Just observe and listen.
Simply be.
Let go of all of control in the desire to change something.
Make yourself at home in the present moment and observe with curiosity everything that appears.
Whenever you find that your mind is taking over,
Go back to your breath and sensations in your body.
Don't get discouraged.
This is your mindfulness practice.
Your practice of being fully present.
Try to stay aware for a few more moments.
Now inhale deeply and exhale slowly.
Return to your body by gently moving your fingers.
Place your hands on your chest.
Feel the heartbeat.
Connect with your heart and thank yourself for this time.
Namaste.
