Welcome,
Let's prepare for meditation.
Sit your spine straight,
Close your eyes fully or half open,
Allow your body to relax.
Inhale deeply and with every exhalation,
Relax.
Make a quick scan of your body from down upward.
When you find any tensions,
Rest your awareness in that area and let go.
Now,
Listen to the sounds that are far away from your room.
Now,
Listen to the sounds that are very close to your room,
Still outside.
Now,
Focus on the sounds inside of your space.
Now,
Come even closer to your body.
Can you hear any sounds?
Now,
Focus on the process of breathing.
Feel the air coming in and out through your nostrils.
Perceive the movement of your chest and shoulders.
The friction of the air coming in and out.
Anchor yourself in the process of breathing.
Every time your mind wanders,
Gently bring it back to the sensations in your nostrils.
You are not your thoughts.
You are the one who witnesses your thoughts.
Come back to your nostrils.
The space between your thoughts is longer and longer.
Feel your nostrils.
Your mind now is calm and relaxed.
Again and again,
Come back to your nostrils.
Feel the air coming in and out.
Feel the temperature of the air.
Gradually,
Start to open your eyes a little more.
Keep the practice.
Now,
Open your eyes fully.
Keep the awareness on your nostrils.
Slowly,
We start to come back to our activities,
Aiming to keep the focus on our nostrils.
Do this practice for the next seven days,
Every day,
And perceive how your mind becomes under your control.
This is a practice for all your life.
Use your body,
The sensations,
To come back to the present moment.
Thank you.
Have a wonderful day.
