Welcome to this meditation.
Thank you for being here.
I hope you will enjoy this experience and will get to know yourself a bit better.
Begin by making yourself very comfortable.
Sit with your back straight.
Relax your shoulders.
Relax your jaw.
Rest your hands on your lap.
Put your feet on the floor in the way that you feel centered and grounded.
Allow your eyes to close and shift your awareness within.
Realizing that you are not defined by your physical senses.
In order to make this transition possible,
I will initially invite you to focus on your breath,
Recognizing its natural rhythm,
Recognizing the inward movement and the outward movement that is represented by in-breath and out-breath.
But also recognize the pauses between the in-breath and out-breath,
And they represent the stillness within.
The intention behind this practice is to move within and experience first-hand a different point of view outside of your habitual thinking,
Outside of your daily routine.
During this period,
I invite you not to rely on your physical senses that much.
With your eyes closed,
Feeling comfortable,
You can move within.
Recognize that every single breath may take you deeper,
Beyond the level of your physicality.
By relaxing you into the open space of this experience that cannot be described accurately by words,
But can only be experienced on the level of your inner senses,
Initially it may feel like softness,
Openness,
Spaciousness,
But even that will go to the background.
If you notice that your mind wanders,
That you're being taken away by thought process,
Away from this space,
Away from this state,
Do not be alarmed.
Simply recognize that this is a normal part of this process,
And it's not separate.
And then reconnect with your breath in a gentle but firm way,
Knowing that the thoughts that come to you are not you,
They're simply a part of a larger canvas.
And right now you have a choice either to let your thoughts,
Emotions,
Or any external stimuli to capture your attention,
Or you can return to that space where experience is not defined by neither thoughts,
No emotions,
Nor any of our habitual states and behaviors.
Eventually as you continue,
You will recognize that thoughts are less frequent,
And even if they come your way,
You simply recognize them as objects,
And not a part of you that you are identified with,
They are no longer have power to drive how you feel,
How you act.
Now I will let you go deeper with this process on your own,
As I stand by your side to hold the space.
And now it is time to shift your awareness back to where we started,
Back to the physical space.
Before you do this,
Express your gratitude for this experience,
For how you feel right now,
For the insight that you have received on the conscious level,
And also on the level that you cannot perceive,
But it will unfold in the near future.
Reconnect with your physical senses,
Starting with engaging with the sound of my voice.
Then engage your sight by experiencing brighter and darker spots in front of your closed eyes.
Then engage your senses of smell and taste,
Even though there is nothing to smell or taste.
Finally reconnect with the sense of touch by feeling your hands in your lap,
Your feet on the floor,
Your sit bones on the chair,
Your back,
And recognizing the boundaries of your physical body and how they connect you with the physical space around you.
And now,
Slow and gentle physical movement,
Starting with your toes,
Moving your fingers.
Very slowly and gently,
Tilt your head to the left,
Tilt your head to the right.
Back to the center and finish up taking one deep cleansing breath in through your nose,
And out through your mouth.
And when ready,
Open your eyes and welcome back.
