Yes,
Hello.
I invite you to a mini meditation.
I try to keep it in about 10 minutes.
That might be more suitable for beginners or people who struggle a little bit and wish to do smaller units,
Maybe two or three times per day,
For example.
Important is to keep meditation pleasurable,
Even if we later on practice with discomfort,
To gain more insight.
If you are seated on a chair or on your meditation pillow,
I invite you to a body scan with a systematic approach,
So part by part.
For me,
I like this the most,
Although I also try to do the other versions to get more insights and depth into my practice.
For now,
I invite you to have another glance around in your space,
Look over your shoulder,
See the walls,
The lines,
The objects in your space.
Become aware that you're hopefully in a safe spot to meditate and reassure your body It's safe to sit there.
Also become aware of your inhale and exhale without changing.
How am I breathing in this moment?
See if you would like to adjust your posture some more.
At best,
You have a stable ground,
Knees a little bit lower than the hips,
So that your spine can sit upright,
But with most ease,
If that is possible.
Of course,
If you have a handicap,
You can also sit with back support or in a wheelchair,
Whatever suits you best.
Decide where you wish to place your hands,
Hold it in your lap,
On your thighs or palms up,
See how that feels.
If you can stay awake with closed eyes and it feels good,
You do not drift away,
You can also close your eyes or leave them slightly open with a peripheral vision to a spot in front of you,
To a wall or the floor,
Something that doesn't distract you.
With your inhale,
Exhale,
Maybe you want to take a conscious inhale and exhale with a sigh two or three times as you please.
Then feel into your feet,
The soles connected to the floor,
The ground,
Feel the pressure points of your feet to the floor,
Feel your calf muscles and shins up to your knees,
Tension or tingling,
Or maybe it's a blind spot somewhere,
And follow up your legs,
The thighs up to your hip joints,
Pelvis,
Waist,
The movement of your inhale and exhale in your lower back and lower belly,
If it goes so far,
And bring your awareness from your lower belly and lower back up into your solar plexus,
The chest,
The rib cage expanding and sinking with your inhale and exhale.
Become aware of sensations,
Maybe emotions,
Without changing,
And for now without going too deep into that.
From your torso bring your awareness to your hands folded in your lap or rested on your thighs,
Feel how your fingers are today,
Temperature,
The pressure point contact to your thighs,
And wander with your attention upwards your lower arms into your elbows,
Up your upper arms into your armpits,
The temperature of your armpits,
The joints,
Your arm joint,
Shoulder joints,
And inhale and exhale,
Feel your shoulder belt and the shoulder blades,
Maybe you can feel them sliding outwards and inwards on your upper back,
Hear your collarbones being moved by your inhales,
Exhales,
Your throat,
Your skull and your head,
Feel the atmosphere in and around your head,
And see what happens if you pay attention to it without doing something about it.
With your inhale and exhale,
Become aware of your whole body,
The feet,
Knees,
Hips,
Belly,
Back,
Hands,
Shoulders,
And your head,
And as we are coming to an end,
Slowly,
Slowly,
Without moving,
Open your eyes slightly,
If you had them closed,
Take in the outer world,
And still anchor with your inhale,
Exhale,
Wiggle your toes,
Your fingers,
And then have a stretch,
And I hope this might be of benefit for you and your everyday life.
