Let's start this meditation again by grounding yourself in this present moment.
So just slowly letting yourself time to land here.
Maybe just first looking around you.
Just noticing the room you're in,
What you see,
What you hear.
Then closing your eyes if that feels comfortable and bringing attention to the lower part of your body and feeling how the feet are touching the ground,
How your buttocks are touching the chair.
Feeling the stability of the lower body,
Stability and support.
And then feeling the uprightness and wakefulness of the upper body.
Relaxing your face,
Relaxing your shoulders,
Relaxing your arms and hands.
Feeling your breath in the body and again not needing to do anything or attain anything or optimize anything.
So just being present and noticing your breath,
How your body is breathing naturally without you having to do anything.
Just staying very close to your breath,
Feeling it moving,
The air moving in and out.
And then letting go of the breath and bringing your attention to your ears and just starting to listen to sounds.
Just letting the sounds,
Sound waves come into your ears and letting your ears hear them.
So for a moment just listening to sounds.
Listening to the texture of the sounds.
Do they come from far away or close?
What is their intensity?
Is the high or low frequency continuous?
Are there silent pauses?
Listening to the silence,
Listening to the sounds that come from inside your body,
Just noticing them.
So just being present to your ears that are hearing.
Then letting go of hearing and let's turn towards another type of sounds or noise,
Our mind.
Let's start to listen to the sounds of our mind,
The thoughts.
So just turning your attention towards your thoughts,
Your mind thinking and just curiously noticing what is your mind thinking at the moment.
Just letting the thoughts come and go.
Noticing a thought that is rising and then seeing it and then letting go of it and waiting until the next thought comes,
Seeing it and letting go.
Noticing thoughts like they were clouds on the sky passing by.
Sometimes it may feel like it's a train with a lot of wagons that is passing by.
Or as you were sitting on a riverside and watching how leaves are passing by in the current and the leaves were like the thoughts.
And you're just watching them pass by.
So just watching your thoughts,
Watching your mind thinking.
And if you notice that you're into dramas or stories of your thoughts,
Just notice that.
Bring yourself back to the present moment,
Feel your breath and then start to notice your thoughts again.
Thoughts coming and going,
Not reacting to them.
Thoughts about the past,
The future,
Maybe things you need to do or maybe some stressful thoughts or maybe some painful thoughts,
Scary thoughts,
Anxious thoughts.
Or maybe some exciting anticipation,
Daydreaming.
Just letting the thoughts come and go,
Not going into details,
Not going into the dramas and stories,
But just watching them like a bit from a distance.
Watching your mind thinking and then letting go of your mind,
Leaving your mind thinking in the background of your attention.
And bringing to the foreground of your attention your breath.
Just feeling your breath in the body,
How your body is breathing and how you feel it.
The air moving in and out,
Or your chest or belly moving.
Maybe putting your hands,
One hand on the chest,
The other on the belly.
And just feeling how your chest and belly are moving under your hands.
And then taking a couple of deeper breaths,
Energizing the body,
Opening your eyes and bringing this meditation to its end.
