So we start by sitting in the meditation posture.
So we sit on the first third of our chair and we try and keep a straight back.
Let's just take a moment to try and relax the rest of the body.
You can relax your feet,
Your legs,
Your torso.
Your arms.
And your face.
You can take a few deep breaths and while doing so try and relax any tension in the body.
So we start by bringing up our motivation.
So why are we meditating?
This can be anything,
Maybe you're just curious or you want a better concentration.
Whatever it is,
Just take a moment to make it clear for yourself.
And now with this motivation try and give yourself permission to let go,
To set the intention to let go of all distractions that may arise.
And set the intention to practice diligently.
So every single time you get distracted,
You notice.
Just kindly bring yourself back to whatever you were focusing on.
You start by arriving in the room,
So just see where your attention goes in the here and now.
And when you notice you're in thoughts,
You can try and appreciate being aware.
And then just redirect your attention to something in the here and now.
Now we will focus our attention on all the sensations related to the body.
So what sensations can you feel in the body?
And we don't have to change anything about the sensations.
You can try and just observe them and accept them how they are.
And now we will direct our attention to all the sensations related to the breath.
So you can explore where you can feel the physical sensations of the breath.
When you notice you're somewhere else than the breath,
Just remember that's completely okay.
It's all part of the practice.
Just take a moment to try and appreciate being aware.
And then return your attention to the breath.
And if you want,
You can now take a short break.
You can also continue meditating.
And whenever you're ready,
You can return to the posture.
And then return to the breath.
Okay.
And see if you can bring some curiosity to the breath.
So try and be curious about what do you really experience when you focus on the breath.
Now.
And now we will focus our attention on the sensations of the breath around the nose.
So without changing the breath,
See if you can notice sensations around the nose.
Maybe you feel the temperature changing with every in and out breath.
Maybe you feel the air against your upper lip.
Maybe the sensations around the nose are too subtle.
And then you can just notice that you're unable to notice.
And to stabilize your attention,
You could play the game of counting.
So you try and count 10 breaths without getting lost in thoughts.
Okay.
Okay.
And if you keep on getting distracted,
You can just keep on going.
Keep on getting distracted.
See if you can try and be okay with that.
There's no need getting frustrated at yourself.
Mind just happens.
Try and be really kind to yourself.
And for the last part of this meditation,
You can relax your attention again.
And let it move freely through the room,
Just like in the beginning.
Maybe you notice your attention has changed in any way.
And then we end this meditation with a moment of gratitude.
So you can take a moment to bring up your motivation for meditating.
And then saying thank you to yourself for spending these 20 minutes working on your motivation.
And you can simply do this by saying thank you to yourself in silence.
Okay.
