Hi,
It's Sepp.
Welcome to this 15 minute meditation on which we'll focus on our minds and we will let go of all of our thoughts.
If you're here,
It means that you're probably thinking too much and you don't know how to deal with that.
So,
Welcome.
You're in the right place.
In the beginning,
I have a very big request for you.
Please just take all of my words to your heart.
Don't analyze them in your head.
Don't analyze if I'm saying the truth or I'm lying or don't try to find the deeper meaning in them.
I promise that I will never hurt you.
You're safe here.
I know that this thing may be hard to do for you and I'm here with you.
Don't fight with yourself if you start to think.
Just try again.
Remember,
Empty mind means full heart,
Full presence,
Full pleasure of existence in the present moment.
The only that really exists.
Let's start.
Please sit yourself in the most comfortable position you can find yourself in.
Or you can lay on your back if you feel like it.
If you're sitting,
Please lay your hands on your knees,
Touching your knees.
And if you're lying,
Lay your hands on your stomach.
It's time to focus on yourself,
On acceptance,
Not analysis.
If you feel like you're ready,
Just try.
Close your eyes.
If you're here,
It means that you're aware of your trouble.
Congratulations.
Being aware of your problems,
Issues and troubles is the most important part in overcoming them.
Please take a deep breath in and calm,
Relaxing,
Breathe out.
I would love to tell you that it's nothing wrong in doing what your mind is doing.
Your mind is meant to do this,
To think,
To analyze.
This is what it's made for.
But please remember,
You are not your thoughts.
You're something way more than this.
It doesn't matter what.
The only thing that matters now is to say it with me in your head.
It's just a thought.
I am more than this.
And now,
Focus on your breath.
Focus on your inhale and exhale.
Try to focus on your nose.
Feel as the air comes into your nose and comes out of them.
Please observe this place for a few minutes.
Nothing else matters now.
This is what it's made for.
This is what it's made for.
This is what it's made for.
What is the air that you're breathing in?
Warm,
Delicate,
Light,
Or maybe cold and heavy?
And what is the air that you're breathing out?
Wet,
Warm,
Or delicate?
If this exercise made you think too much,
Please observe your thoughts.
And remember that they're just your thoughts.
Imagine your thoughts as big bubbles.
One bubble is one topic of your thoughts that you're thinking about.
On the next exhale,
All of the bubbles float away and you don't see them anymore.
Now I will leave you for a few minutes.
I promise I will come back.
During this time,
Please observe your thoughts and turn every of them into the bubble and let them flow away.
Remember,
It's just a thought.
Please focus on your breath.
Your breath is all that exists.
Thank you.
Thank you.
Thank you.
Beautiful.
Now we'll begin to count our breaths.
On the inhale,
From five.
Breathe in,
Five.
Breathe out.
Breathe in,
Four.
Breathe out.
Breathe in,
Three.
Breathe out.
Breathe in,
Two.
Breathe out.
Breathe in,
One.
Breathe out.
Now repeat this exercise in your own tempo.
But with every next count,
Please try to make your breath more deeper than in the last one.
Breathe in,
Five.
Breathe out.
Breathe in,
Four.
Breathe out.
Breathe in,
One.
If your mind took control and you got lost in all the numbers,
Please just come back to five and start again.
Breathe in,
Five.
Breathe out.
Breathe in,
Four.
Breathe out.
Beautiful.
Now please take deeper than ever inhale.
It's extremely relaxing.
Exhale.
Start to gently move your fingers.
Gently wake up your body.
On the inhale,
Raise up your hands and on the exhale,
Put them on your heart.
Remember,
If you're thinking too much,
You analyze the whole world in your head.
If you overthink,
It means that you're a really good human being because you're not ignorance of the world,
You and troubles of other people.
Feel how good you feel.
Remember of your state,
Both physical and mental.
Remember,
It's just a thought.
With your breath,
You're more than this.
Whenever in your basic life,
You observe your thoughts and you will not want to continue thinking about them.
Remember that on the exhale,
You can just let them flow away.
It's all good.
Taking care of.
By yourself.
And that's beautiful.
It can only get better.
Namaste.
