Hello,
My name is Daniela,
Welcome to this moving inward meditation.
Take a few moments to settle into a comfortable position.
You can sit on a cushion,
On a chair or lie down.
Close your eyes and allow your shoulders and facial muscles to soften and relax.
Begin by bringing your attention to your surroundings.
Listen to the sounds around you and notice the silence behind the sounds.
Feel the air touching your skin and notice any smells.
Rather than labeling or analyzing these perceptions,
Simply feel them using your senses.
If thoughts arise,
Don't try to push them away.
Instead,
Observe each thought without judgment and take your attention back to your surroundings.
Now shift your attention to the physical sensations in your body.
If any sensations are uncomfortable,
Feel free to adjust your position.
Feel the contact of your body with the surface you're resting on.
Be aware of any sensations that arise in any part of your body,
Whether they're strong or subtle.
Begin to focus on the physical sensations of your breath without trying to change its pace.
Notice where you feel the breath in your body,
Whether it's the air passing through your nostrils and throat,
The rising and falling of your chest,
Or the expansion and contraction of your belly.
Stay with your breath moment by moment.
Pay attention to the full rising of inhalation,
The short pause at the end of the inhalation,
The emptying of the exhalation and the short pause at the end of the exhalation.
If you notice any resistance or need to control the experience,
Simply observe it and any accompanying thoughts without judgment.
Gently bring your attention back to the physical sensations of the breath.
Maybe one of these sensations is stronger than the other one.
Keep your attention there for a moment.
Take a moment now to observe your mind.
Think of your mind as the sky and your thoughts as clouds coming and going.
Simply observe your thoughts as an impartial witness,
Without judgment.
Your thoughts might be repetitive or continuous,
Just observe them as they are.
So allow yourself to observe the blue sky,
The space between each thought,
Even if it's brief.
You might find yourself immersed in one particular thought,
And that's completely normal.
As you notice this,
Return to observing your thoughts from an outer perspective.
Allow yourself to feel any emotions that might arise at this moment.
Now expand your attention to the entire experience.
Observe whatever might arise from the outside world to your inner self.
Pay attention to the furthest external sounds,
As well as your deepest emotions.
Monitor your experience with openness and be receptive to whatever is happening,
Whether you want it or not.
Don't pursue or push away anything and have no expectations.
Simply allow the experience to unfold as it is,
And hold whatever comes up in awareness.
Notice any sense of peace that arises from allowing this moment to be as it is while paying close attention to it.
You're not going to hear my voice for a while now.
Spend a few moments simply being pure of all that is within and around you right now.
Finally,
Take a moment to assimilate and acknowledge all the effects of this meditation.
Notice any shifts or changes in your body or mind.
As best as you can,
Bring the same quality of attention into your next moments.
Take a few long,
Deep breaths,
And whenever you're ready,
Slowly open your eyes.
