Welcome to this meditation.
My name is Tobias,
And during the next minutes I will guide you through this practice to recharge our batteries and regenerate body and mind.
You can apply this practice at the end of the day,
To close what's behind,
Or after an intense experience.
So let's start by finding a posture that is relaxed,
At the same time alert.
You can sit on a chair or lie on the floor on your back.
And we start by taking some deep breaths in and out.
And another deep breath in and out.
And for the remainder of this practice,
You can leave your eyes open,
Or you can close them.
If you decide to leave your eyes open,
Keep them unfocused,
With a soft gaze looking down in front of you.
And slowly find the natural rhythm of your breath,
Breathing in,
Breathing out,
And settling your attention there.
Stay focused on your breath and find that specific area in your body where you can feel the breath most vivid.
It could be your chest,
Or the belly,
Or the nostrils.
So just try to stay focused on the in-breath and the out-breath,
And also notice the little pause in between them.
And whenever you get distracted,
Just notice this distraction with curiosity before you let it go and return to your breathing.
Now as we move on in that practice,
I invite you to shift gears and take an observing perspective.
Observing what is currently on your mind.
What is your brain telling you?
What are the stories that are being told?
What are your thoughts?
Just stay in this observing perspective for a while and be curious what your brain is processing on your mental whiteboard.
It is actually a reflection of everything that is here for you at the moment.
It could be memories,
Something you came across earlier,
An idea or a thought.
Just watch and observe.
All that is written on our mental whiteboard either fades away if we find it not too important,
Or it can get written into our long-term memory.
So just be curious.
What is there?
What is important will stay and be with you for later reference.
Moving on in our practice,
I again invite you to shift gears and just follow me through a little body scan.
So shift your attention to your head and notice any sensation that you can feel or even the lack of sensations at the top of the head,
The forehead,
The nose,
The cheeks,
The jaw,
The eyes,
The ears and the back of the head.
And shifting attention to our arms,
Noticing any sensations or even the lack of sensations in the upper arms,
The elbows,
The lower arms and the hands.
And moving on to our torso,
Starting with the shoulders,
Our upper back,
The lower back,
The abdomen and the chest.
And slowly moving on through the pelvic region and the seat to our legs,
Noticing any sensation in the upper legs,
The knees,
The lower legs and the feet of our body as a whole entity.
Sensing into our body from the top of the head down to our toes.
And now let's transition to the final part of this practice,
Letting go of any attention,
Any focus,
Just being with us for a little while in stillness.
And as we bring this practice to a close,
Inviting you to take some deep breaths in and out and another one in and one more breath in.
Bringing back a little movement into your body,
Opening the eyes if they have been closed and returning with your attention fully into the room wherever you are at the moment.
Thank you for meditating with me today.
See you next time.
