Into the meditation posture back straight body relaxed around the spine you may have your eyes open or closed and as you start to relax into the meditation posture we can begin by setting our intentions for this meditation session and to do that we can start by thinking about our motivation for being here this can be to become a better version of yourself to learn more about the mind and meditation or just simply to relax and unwind once you've thought about your motivation can move on to giving ourselves permission to spend this 20 minutes in the present moment we can also commit to bringing our attention back to the present moment should we find that we become distracted now that we've set our intentions we can begin by moving our attention into the room and not directing it anywhere in particular but just trying to be curious and notice where our attention goes you could notice the temperature of the room the feeling of the floor of our feet the chair on the back of our legs just see what you can notice as you settle your intentions in the room you may find that you become distracted or lost in thought try not to judge these distractions and simply note them with kindness when your attention back to the room and to the present moment Now in your own time,
I'd like us to move our attention to the sensations within the body.
This can be skin temperature or the sensations associated with breathing.
Once again,
Try and be curious and see what you can notice.
Once again,
If you find that you become lost in thought or your attention moves away from the body,
Simply note the distraction with kindness,
Move your attention back to the body.
When you feel you've managed to settle your attention on the sensations in the body,
I'd like us to focus our attention a little bit further to the sensations associated with breathing.
This can be the movement of air into and out of your nostrils as you breathe,
Or the rising and falling of your chest as you inhale and exhale.
Now we're going to take a quick break in the meditation.
You may grab a sip of tea or carry on with meditating if you like.
If you've chosen to take a short break,
You can start to return to the meditation posture.
Once again,
Back straight,
Body relaxed around the spine.
As you settle back into the posture,
Start to return your attention to the breath.
As you return from the break,
You might find that you become distracted as your attention settles back on the breath.
Remember to note the distraction to bring your attention back.
Now we're going to take a quick break.
We're going to take a quick break.
We're going to take a quick break.
We're going to take a quick break.
We're going to take a quick break.
Now I'd like us to focus our attention further and move our attention from the breath to a point just below the nostrils and just above the top lip.
I'd like you to see what sensations you can notice at that point.
This can be the flow of air over your top lip as you inhale and exhale or maybe simply the skin temperature.
Just see what you can notice at that point as you start to focus your attention.
A technique that you can use to anchor your attention at that point could be to count the breaths as you inhale and exhale.
Simply count one as you inhale and two as you exhale.
One as you inhale and two as you exhale.
If at any point you find that you've stopped breathing,
You can just take a quick break.
If you've stopped counting the breaths,
It may be possible that you've become distracted or lost in thought.
Simply take that opportunity to note the distraction and with kindness return to the point.
Ports.
Now to end this meditation,
I'd like us to take some time to show ourselves gratitude for spending this 20 minutes in meditation.
And to do so,
You can think back to the motivations that you outlined earlier.
And you can silently thank yourself for spending this 20 minutes in the present moment.
Thank you for watching.
So,
Something that we've been doing recently after the meditations is thinking of something that we're grateful for today and sharing it with the group.
So I'm going to go ahead and start to give you guys some time to think about what you're grateful for.
And for me,
I'm grateful that I'm able to ride my bike to work in the morning.
Really beautiful morning this morning.
And yeah,
I feel like Amsterdam is the best place to ride your bike to work.
If I had tried to do so in London,
I don't think it would have been as relaxing or enjoyable.
So I'm definitely grateful to be here and to be able to ride my bike around.
So,
Well,
Thanks again everyone future videos and I'm excited to share with you
