Welcome to this meditation.
My name is Tobias and during the next minutes I will guide you through this meditation to train our meta-awareness.
Let's get started.
We start this practice by finding a comfortable position,
Sitting on the chair,
Standing upright or even lying on the floor,
That is relaxed yet alert.
And we're going to settle the mind and the body by taking a few deep breaths.
With the next out-breath you can return to your natural rhythm of breathing,
Letting the air flow in and out of your body.
And as we're slowly getting settled,
We gently turn with our attention to our breathing,
Following the rhythm of breathing,
The movement of the body,
And staying there with our attention for a while.
Probably you will find yourself driven away by a thought,
A sensation or a feeling,
And during this practice that's exactly what we want to train.
Just following what there is.
Whenever something comes into your reality,
Just follow it for a while.
Observe how it develops and before you get caught in it,
Just let it go like a cloud that comes near you,
Passes by,
And then fades away.
Let's practice this for a while,
Staying with your breath,
Noting a shift in attention,
Following whatever there is,
Observing it with curiosity,
And letting go while returning with your attention back to your breathing.
In this meditation we are not trying to focus anything,
Just sitting,
Just being,
Just being and observing where our attention is driven,
What is here for us,
And meeting it with curiosity and kindness.
There's nothing to do,
Nowhere to go,
Just observing,
Just noting,
Just being.
And as we bring this practice slowly to a close,
Just return with your attention back to your breathing,
Following the rhythm of your breath,
The movement of your body,
Noticing the in-breath and the out-breath,
And even the little pause in between.
For a few moments,
Stay with your breath to settle mind and body.
And now to come to an end,
Take some few deep breaths in and out.
With the next out-breath,
Bring a little movement back into your body,
And with the next out-breath,
Opening your eyes and returning to your reality fully.
Thank you for meditating with me.
See you next time.
