Hello,
My name is Tomek and I welcome you to this morning meditation.
I'm glad you could join me today.
At the very start,
I'd like you to acknowledge a simple fact.
You are and always will be the best version of yourself.
Nobody really can do things exactly the way you do them.
You are a unique contribution to the life around you.
Having said that,
It's not about what you do,
But how you are.
You are not a human doing,
But a human being.
And this meditation focuses on improving your state of being.
Now,
Begin by making yourself very comfortable.
With you sitting in your chair,
Make sure that you're sitting upright and you feel at ease.
Drop your shoulders away from your ears.
Relax your jaw.
Rest your feet on the floor,
Your hands in your lap.
Allow your eyes to close.
Now,
Begin by sensing your breath.
Notice the air that comes in through your nose and travels to your chest and your belly and on the way out through your belly,
Chest and nose.
Recognize that during this simple activity,
Energy flows from your body in and out.
Turn in into your breath and take a moment to make yourself familiar with the natural flow with the natural rhythm of your own breath.
In order to improve your state of being,
We will bring some new fresh energy and vitality into your body.
To do so,
Start being aware of every in-breath that brings you a fresh supply of oxygen that is being distributed across entire body.
You can also notice your out-breath that carries away all stale,
Used-up energies that no longer serve your purpose.
Remember that the attention you give to your breath will pay off with a renewed state of being.
Breathing in through your nose,
Feel how new fresh energy comes in into your body and breathe it out,
Let go of all stale,
Used-up energies,
Anything that may get in the way of your new state of being.
As you do it,
You may find that your mind wanders,
You may find yourself distracted,
And that's absolutely normal.
Do not get discouraged,
Simply bring yourself back to the natural flow of your breath.
Besides,
I'm always here by your side to bring you back every time you wander away.
Now that you are familiar with your breath,
Let us add a little extra thing.
When you breathe in,
Imagine that your breath flows right into the center of your chest.
Feel the expansion,
Feel the new vitality.
Breathing in to the center of your chest and breathing out,
Spreading fresh energy and vitality to all the organs,
All the cells of your body.
Notice how pleasant this feels.
Take a moment now to practice on your own as I hold the space for you.
Although many of your questions today have symptoms such as You You You You Now slowly start bringing yourself back Recognize your feet resting on the floor Recognize your hands in your lap Hear the music Hear all the external sounds that may come to you right now And as you come back in the new state of being Give yourself.
Thanks for this time that you just spent Improving your state of being Put your left hand on your belly Your right hand on your left hand Put your left hand on your belly your right hand on your heart And make a gentle bow An acknowledgement of your effort An acknowledgement of your effort and the effort of all the meditators that just spent this time with you here on Insight Timer Thank you very much for listening to my words You did well I wish that many wonderful things will flow out out of this new state of being I wish you a wonderful day
