Begin by taking a comfortable position in your chair.
Sitting in dignified posture.
Like a king or a queen with your back straight but not rigid.
Looking forward.
Your feet comfortably resting on the floor.
Your palms open facing up or down in your lap.
Allow your eyes to close.
Mentally tune in into your surroundings.
Gently scan for any sounds.
Anything that may come to your attention.
Recognize that you are safe,
Secure and protected in this space.
There is nothing that you need to do or no other place you'd rather be.
For the next 15 minutes or so this is your place of self exploration.
To bring initial relaxation to your body start by taking a couple of deeper breaths.
Breathing in through your nose.
Holding your breath just for a moment and exhaling through your mouth as if you tried to blow a candle.
In,
Hold and out.
In,
Hold and out through your mouth.
In,
Hold and out.
Breathe normally and relax.
Deep conscious breathing always helps to disengage sympathetic part of your nervous system and engage parasympathetic nervous system responsible for rest and digest.
Now we will establish an anchor to which you will be able to return every time you feel distracted or you drift away.
In this practice your breath will serve as an anchor.
As you breathe in and breathe out recognize in which part of your body you can feel your breath the best.
Perhaps it's tip of your nose or you can feel your breath through rise and fall of your chest or expansion and contraction of your belly.
It is possible that you feel your breath through your entire body and that's absolutely fine.
It is not important which part of your body you choose to observe your breath.
Once you made your choice stick to it and do not change it during the practice.
Now as you follow your breath give yourself some time to establish a firm connection with your breathing.
Tune in and stay with your breath.
There is no need to change your breathing in any way.
You simply follow its natural rhythm.
Remember to be very gentle in this practice.
As you establish a connection with your breath bring to mind four rules that you will follow in this meditation.
First resist no thoughts.
Allow your thoughts to come as they please.
Simply acknowledging every time a thought or a sensation or a sound any other distraction comes to your awareness.
React to no thoughts.
There is no need to push the thoughts away.
Simply acknowledge them.
Retain no thoughts.
Then as the last rule return to your breath.
Remember your breath is the safe place to which you can always return.
Place where you anchor your awareness,
Where you feel safe,
Secure and protected.
Regardless of how many times you will get distracted you can always start anew.
You can start fresh and return to your breath.
Resist no thoughts.
React to no thoughts.
Retain no thoughts.
And return also gently to your breath.
As you continue breathing you may see that you actually do react to many thoughts and that's absolutely okay.
As you move along you become more and more gentle.
Your returns are softer and softer.
You may notice that you need to return less and less frequently.
My voice will serve you as a reminder that every time you drift away you can gently return.
And as you settle down in this practice you may notice that the distractions become less and less frequent.
You may even experience moments of stillness between one breath and another.
Resist no thoughts.
React to no thoughts.
Retain no thoughts.
And return also gently to your breath.
As the meditation continues you may notice a sense of softness that surrounds the stillness between the breaths.
The returns are gentler and the periods of stillness longer.
Every journey begins with one step.
To begin this practice you need just one breath.
How many times you get lost in your thoughts or how many times you've been distracted.
It is important how many times you decided to return to your breath.
And the였습니다 returns are light.
Now,
To conclude this meditation period,
Shift your attention from your breath to your body.
Control your internal senses and scan for any sensation.
As you come back to your senses,
Ground yourself and center in your awareness.
Recognize that you sit on a chair.
Recognize sensations in your hands.
And as you do it,
Also gently move your fingers.
Now,
Also slowly and gently move your toes.
In the same manner,
Also slowly and gently turn your head to the left and to the right.
And in your own time,
Whenever you're ready,
Open your eyes.
And this is the end of this meditation period.
For those of you who wish to reconnect with your true self throughout the day,
Use this simple practice.
Whenever you find yourself in a stressful situation,
Need a break,
Simply remember.
Stop what you're doing for a moment.
Take a deeper breath through your nose.
Hold it for just a moment.
And as you exhale through your mouth,
Tune in to the stillness of this act for a couple of seconds.
Observe and reflect how this simple exercise changes your perception.
If needed,
You may repeat it a couple of times.
And then move on with your day.
Thank you very much for joining me in this episode.
Perfect Week will return with Day 4.
For now,
I wish you a wonderful day.
This is Tomek from Synergy Lab,
Sydney.
Thank you for listening.
