Welcome,
Let's meditate.
Start by breathing deeply,
Inhale through the nostrils,
Exhale through the mouth,
Fill your lungs fully,
First your belly becomes like a balloon,
Then your chest moves up,
Then the upper parts of your lungs,
The shoulders move slightly up,
Then exhale through the mouth,
Every exhalation takes all the tension out of your body,
Now bring your attention to your body,
Scan your body from down upward,
From your feet to the top of your head,
When you find any tensions,
Rest your awareness in that area and relax,
And then keep moving up,
Feel your body relax,
Now let's focus your awareness in the process of breathing,
Follow the air coming in and out,
Through your nostrils,
All the way down to your lungs,
In and out,
Whenever you find yourself thinking,
Bring your awareness back to the process of breathing,
Feel the friction in your nostrils,
The temperature of the air,
The movement of your belly,
Chest and shoulders,
Now focus your mind on only one segment of the breathing process,
And focus intensely on that area,
You may choose the nostrils,
Shoulders,
Chest or belly,
Keep breathing normally,
Every time your mind wanders,
Bring it back to your body,
The space between your thoughts is longer and longer,
Coming back to your body is easier and easier,
The ability to let go of your thoughts and coming back to your body is better and better,
Now keep focusing on the practice and slightly start to open your eyes,
Keep the focus,
Open your eyes fully,
Keep the awareness in your body,
We can only feel our bodies in the now,
In the present moment,
Not in the past,
Not in the future,
Use your body to come back to the now,
Commit to repeat this practice every day,
Now with this awareness in the body,
We gradually come back to our activities,
Thank you,
Have a wonderful day.
