In this meditation,
We'll explore how you are doing at this moment.
How do you feel?
What's going on inside of you?
So it's a mindful pause to be aware of how you're doing.
And first of all,
Just pausing where you are right now at the moment.
Standing or sitting.
Closing your eyes.
First bring your attention to your mind and just noticing for a moment what kind of thoughts are moving in the mind.
Just giving space and noticing your thoughts for a moment.
Just letting the thoughts come and go.
Without having to react or do anything about them.
Just noticing what kind of thoughts the mind is producing at this moment.
Maybe there are thoughts about things you need to do or thoughts about the past.
Maybe there are fantasies.
Just noticing the thoughts.
Not going into the dramas and stories of your thoughts.
Just letting a thought come.
You see it.
I let it go.
And what is the next thought?
So letting thoughts come and go.
And then letting go of the thoughts.
Letting them at the background of your attention.
And bringing to the foreground of your attention your body and how you're feeling at the moment.
Just exploring,
Noticing if there are any emotions,
Any feelings present at the moment.
How do you feel?
Maybe naming that feeling or emotion.
And then bring your attention to your body and first of all noticing if you feel your emotion somewhere in your body.
Mostly we feel it on the chest or belly or throat.
Or are there any other body sensations that you notice in your body?
Maybe some tightness.
Some tension.
Maybe you notice your breath.
Your heart beating.
Some tingling.
Maybe some pain somewhere.
Just noticing how your body is feeling.
What is your body telling you?
Communicating to you?
How is your body doing?
And just giving space.
Not needing to react or do anything about it.
Just listening.
Noticing how your body is feeling at the moment.
And then focusing your attention to your breath.
Noticing where you feel the breath most vividly in your body.
Maybe at the belly or chest or the nostrils or somewhere else.
And just following the movement of the breath in your body how the body is breathing just by itself.
Naturally,
You don't need to do anything.
You don't need to change anything.
You don't need to optimize.
Just relaxing into this moment and feeling how your body is breathing.
How your chest or belly is moving up and down.
Following the movements of the breath.
How do you feel them in the body?
Those body sensations.
And then slowly starting to enlarge your attention from the breath again to the whole of your body.
So feeling your toes and fingers and the crown of your head.
So feeling your whole body your whole body that is breathing.
All the lively sensations of the body.
Having a larger sense of your body sitting here standing or lying.
Just feeling your whole body that is breathing.
And then slowly starting to enlarge your perception and feeling also the surroundings.
How do you sense the space where you are at the moment?
Maybe some sounds.
Are you feeling the air?
And in any other way that you sense your surrounding.
So feeling your body that is breathing in this space.
In this surrounding.
And then opening your eyes.
Taking a couple of deeper breaths.
And slowly bringing this meditation to its end.
