I'm sorry it looks like zoom is unstable it's the second time it dropped let's see how this goes I do apologize it's relying on technologies or something let's see how far we go if by any chance I drop I will definitely connect again and just don't stop just let the flow settle in and do your meditation okay so let's do this meditation a little bit around awareness which is the foundation in my opinion is as you if you exercise a warner's long enough you'll be able to obtain an optimum state of aware of mindfulness basically mindfulness settles on top of awareness where you pick and choose where you're going to put your attention on within the awareness what happens is that our brain our mind keeps jumping our attention around our field of awareness so if you're paying attention to me right now through your ears or through your eyes your mind is distracting you to something else that you know it's there but you don't want to be there you want to be here and now so if you exercise the power of acknowledging there is awareness you will not jump here and there as your mind tells you to it's getting acquainted and also making sure you do not do not get distracted while you are exercising awareness okay so for today we're going to do a little bit of that we're stuck with awareness of everything and everything that is inside our skin okay this vessel that carry us around here and there okay so finding ourselves a comfortable position okay if you can be seated on the floor a cushion or a couch or a chair you can start by taking deep breaths deep inhalation open your chest straighten your spine as you exhale notice how your body relaxes with the you know downward movement of your body inhale once again dip inhalation and a soft and gentle exhalation through your mouth just let go a dip inhalation through your nose adjust your posture you can wiggle around your cushion in a more comfortable position and as you exhale through your nose just let the air go and as you're adjusting yourself and starting to meditate bring your awareness to your body just uh just bring your awareness to the feeling of being supported by a chair of cushion to yourself grounded and connection to the chair or the cushion you you the feeling of your hands on your lap the weight the warmth you the sense of being here right now nothing to do no where to go just here sitting with your hands on your lap breathing as you become aware of your body seated just a soft and gentle breathe to welcome your mind to your body and your body to your mind just soft inhalation and a soft exhalation through your nose the breathing connects mind and body aligns them into a single and harmonious frequency you become one through your breath as you became aware of your body seated just breathe and rest your attention to this awareness of your body notice your mind's eye how you're seated the sitting bones touching the floor or the chair as you softly and gentle and gently inhale through your nose and a soft and gentle exhalation through your nose just enough breathing just enough breathing you can even use your mind's eye to see you seated as if you were observing yourself I like to do that,
You know see myself from a distance sitting on the floor meditating calm relaxed let's do a,
Let's expand our body awareness inviting ourselves to do a quick body scan noticing sensations on our body starting from the top of our head can be an itchy feeling or sense of warmth or the wind touching our hair just notice and acknowledge it moving over to our forehead those worry lines just let them go the eyebrows,
The eyes the cheekbones,
The back of our head if you feel anything just acknowledge it and if it's pleasant or unpleasant just don't get attached to it or don't repel it move on to your jaws your mouth,
Tongue,
Throat your neck shoulders as you breathe softly and gently don't forget it as you're doing a scan that your breathing rhythm change same rhythm,
Same depth just soft and gentle see if you notice any change in the areas that we've been going through sometimes I do a body scan on my face and I go down on my chest and etc.
And then I notice that my face the muscles of my face became tense again so I just let them go as many times as needed check the arms,
Hands,
Fingers any sensations any muscle tension just notice and acknowledge and if by any chance you feel distracted by mind,
Thoughts,
By thoughts,
Feelings or outside noises,
That's letting go let them go and bring your attention back to the sensation in your body your belly,
Your hips your legs,
Thighs,
Calves,
Knees feet,
Toes now that we have finished the body scan,
Bring back that image,
Invite that image of yourself,
Looking at yourself back so that you come to realize that you are one although we scan the body part by part,
You know,
Slowly and gently you are one as we acknowledge the fact that we are one in connection with our mind through our breathing as we are doing right now we are not made of parts this is just one thing invite your awareness to your breath and the sensation of your breath on your body can be on your upper lip as you inhale and exhale through your nose it can be on the tip of your nose the back of your throat it can be the sensation of the muscles and skin stretching and collapsing as you inhale and exhale as your body expands and contracts bring your attention to that sensation lay your attention there you know that you are one,
You are much bigger than this tiny little spot that you are paying attention to that's the whole relationship between attention and awareness and every time you get distracted you return to that point distraction,
Return although you have the awareness of everything of your whole body,
Your attention is rested under a single point.
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Once again,
Distractions will try to pull your attention away from your point of attention just acknowledge it,
That's okay,
That's what the mind,
The body does,
Is to determine where your attention should be but all you do is acknowledge and return.
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Gently breathing softly and gently.
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Almost effortless.
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Try to make your inhalation effortless breathe just enough as you are still noticing the sensation of the breathing in your body you rest your attention there.
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As you feel connected with yourself,
Relaxed.
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Aware but relaxed.
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Allow yourself to ride your breath sensations and feelings come and go as you breathe just feel free not attached.
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Inhale and exhale the comes and goes.
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Just be just be with this experience with the awareness of experience happening inside yourself find the body connected.
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Breathe gently,
Slowly.
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With your attention resting on your breath.
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At any time that you want you can go back to your body and check for any tension I just noticed that my jaws were tense so I just went back there and relaxed it's a conscious decision to do that that's the difference between you deciding and letting your mind decide you make a conscious decision to look through your field of awareness in our case our body and relax a muscle or two and return to rest your attention on your breathing.
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That's a.
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That's a conscious decision.
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To do so.
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