Hi,
And welcome to today's meditation.
So whether you're sitting on a chair or cross-legged on the floor right now,
Just take a moment or two to get comfortable before we begin.
And just silently ask yourself right now,
Why am I here right now?
What is my motivation for doing this?
And who else besides me is going to benefit from me having meditated today?
If you can get clear on these questions,
You'll extract much more value from each meditation.
So with your eyes closed now,
Just take in three or four big deep breaths in through your nose and out through your nose.
As you inhale,
Feel your chest rise as it fills with air.
And as you exhale,
Just feel your whole body soften.
In through your nose and letting go.
Just let your breath return to its natural rhythm now,
And see if you can tune in to that rising and falling sensation in your chest.
As the air comes in,
The chest rises.
As the air leaves,
The chest softens.
Just observe this rising and falling sensation for a few seconds now.
Now acknowledge how this is feeling with you at home.
So now feel your body so your breath,
High energy,
And растX and focus is on the pressure body.
Yeah,
It's on the pressure into it,
If it's or Nirvana,
Would you say your chest is also yaşas?
Would you say that there's a feeling of restlessness and your body wants to move?
Or would you say that your body's feeling still and calm?
There's no right or wrong answer here.
Just checking in to see how you feel.
And now checking in with your emotions,
Just ask yourself,
What emotion am I feeling right now in this very moment?
See if you can identify that primary emotion.
And once you've identified it,
Just let it go and bring your attention back to the breath.
And try to follow that flow of oxygen in through your nose and out through your nose.
And just try to locate where the start of the breath is and where the end of the breath is.
Or if it even starts and stops at all.
Maybe it just continuously flows.
And if thoughts come up,
Not a problem.
Just bring your attention back to the flow of breath.
And if you find your mind wandering,
Thinking about other things,
Not a problem at all.
Just bring your attention back to the flow of breath.
And try to keep it there for as long as you can.
And now just to finish off the meditation,
Just let your mind be totally free to do whatever it wants.
Don't even try to meditate.
Now slowly returning your attention back to your immediate surroundings,
Try to notice any sounds that you can hear,
Both those close to you and those a bit further away.
Notice the feeling of the clothes on your body.
And notice how your body has weight and is pressing down on the floor or chair beneath you.
And just take in three or four more deep breaths in through your nose and out through your nose as you open your eyes and pick up where you left off.
But take a moment to soak this feeling up right now before moving on.
And familiarize yourself with this feeling that's within you right now,
Whatever that is.
And just understand that you can tap into this feeling at any time just by changing your state of mind.
Thanks for meditating with state.
