Welcome to this guided meditation.
In this meditation we will check in with the body and the mind.
You can start with having a sense of the body first of all.
Connect with the bodily posture at this time.
You can feel the body sitting or lying down,
Whatever position the body is in.
You can feel the body maybe touching the chair or seat or cushion But we can also just have a general sense of the position that the body is in.
Not focusing too much,
But zooming out.
Then in kind of the same way we can have a sense of how the body is feeling.
Is the body generally comfortable or is there some discomfort,
Some pain?
Whatever you find there in the body,
You try to be open to it.
And it's painful or pleasant to not reject it or hold on to it.
Does the body feel energetic or tired,
Heavy?
And in the same way we check in with the mind.
How does the mind feel at this moment?
Is the mind tired or energized?
Is the mind going from here to there or is the mind quite stable,
Quite at ease,
At peace?
Sometimes or quite often when we look at the mind it tends to be quite neutral.
But it might as well be that the mind is clearly in an unpleasant or pleasant state at this time.
And we can also get a sense of the general emotion or the mind state that is there in the mind.
The mind may be frustrated,
Agitated.
Maybe quite contended or happy.
What is the current state of the mind?
What emotions are there?
And in the same way as we did with the body,
We try to really have an open mind towards it,
Be non-judgmental about it.
Even though clearly some states of mind are more pleasant or more unpleasant.
We might have then a preference for one or the other.
But in a way we want to let go both of the pleasant and unpleasant.
Because pleasant states of mind also will move on again and cease.
Likewise to the unpleasant states of mind.
So when we practice like this,
We really try to get a sense of perspective and space around whatever is there.
The mind at this time quite energized or more tired.
The mine moving around a lot or quite composed,
Stable.
And even though we might receive that without judgment,
We can still invite the mind towards those qualities that are helpful.
Not with the expectation that the mind would then right away go into the right way,
In the right place.
The invitation is just a seed that we plant and that's really how it works also.
We cannot just shift the mind so easily in many ways.
We can give a gentle invitation.
We can invite the mind to come to a place of stability,
Of rest.
We see the mind going back into the past,
Thinking about the future.
We invite the mind to come to a place of stability and letting go.
Likewise we invite the mind to be energized enough,
Not too energized,
But have enough energy to maintain this awareness.
In this exercise that we have now been doing together,
You can always come back here to do it as a guided meditation.
It's also a little exercise or practice that you can do many,
Many times a day.
Whenever you can remember,
You can do it.
But of course,
This requires practice and the difficult part is to remember.
To have a sense of how the body and the mind are doing and to keep the mind aloof and stable.
Not pushing anything away,
Not trying to hold on to anything,
But a sense of perspective and letting go.
And my encouragement to try to keep doing that in your day,
But also know that you're always welcome to come back here.
Come back to this meditation as an anchor,
A support for that practice.
I wish you a good remainder of your day and then.
.
.
At this moment we can come to an end.
We come to the end of this meditation and I wish you a good rest of your day.
All the best.
