Find your comfortable seating position.
Keep your legs in a crossed leg position.
Your spine is straight and your head and neck in one straight line with your spine.
Relax your shoulders and imagine a string attached to the top of your head lifting you a little bit more towards the sky.
Rest your hands on your knees or your thighs.
Your palms can face upwards or downwards.
Take a deep inhale and exhale.
And arrive in this present moment.
Be aware of any sounds in your surrounding.
Don't label them.
Be aware of the feeling of your legs touching the ground.
Feel the air on your skin.
Feel the air in your nostrils.
Visualize yourself sitting here upright and stable.
Notice any sounds.
Notice any thoughts in your mind.
Are there any emotions currently present?
Everything is okay.
It's the nature of your mind to think and we meditate to become aware of this thinking process.
To see our emotions coming and going.
To see our mind wandering and to always come back to the present moment.
Bring your awareness more and more inside and relax your body.
Relax your face.
Relax your eyes.
Keep your mouth a little bit open so your jaw can relax.
Put a little smile on your face and let your face become soft,
Completely relaxed.
Relax your neck and your shoulders.
Relax your back.
Relax your arms and your hands and fingers.
Relax your chest and relax your abdomen.
Let your belly move freely with every inhale and exhale.
Let go of the tension in your belly.
Relax your hips and your buttocks.
Relax your legs and your feet.
Your whole body is relaxed and at the same time stable and in balance.
Become aware of your breath.
How your breath is traveling from your belly up and to your chest,
To your nose.
And all the way down from your nose to your chest and to your belly.
Observe any in and exhale.
Keep your mind focused on your breath.
And every time thoughts are coming up be gentle with yourself and notice that you are thinking.
Just come back to your breath.
Your breath is the anchor to the present moment.
Continuously observe every in and exhale.
Keep your spine straight,
Your shoulders relaxed and release all remaining tension from your body so your mind can relax.
And continuously observe the breath.
And now take a deep inhale and exhale into the ground.
Become aware of your body.
Feel your legs touching the ground.
Bring your hands in front of your chest,
Palms touching each other and thank yourself for taking the time for this meditation.
And whenever you are ready you can start moving your body,
Stretching and slowly opening your eyes.
