The intention of this meditation is staying focused on the bodily sensations We will be able to choose our anchor and we will be paying attention to it with the attitude of non-judgment We will be just noticing when judgments are arising saying ourselves,
Uh-huh That's a judgment.
It's not a fact So as we are connecting with the intention of this practice to stay focused on the present moment and sensations in our body right now,
Let's just settle down comfortably Choosing a posture.
Let's take a moment to take a look around us to acknowledge the situation and setting Letting go of any analysis.
It's not needed right now And let's choose some object in the surroundings So we will focus our attention on it It can be the sky,
The clouds Or maybe something inside the room Or maybe something inside the room So we focus on this object Noticing how does it feel like?
Is it comfortable for us?
And maybe some tension in the body is distracting us or we are feeling tense Just allowing it to be since there is no need to change anything during this practice If we are ready and if it feels right,
We might choose to close our eyes If not,
Then keep observing the chosen object So if we have decided to close the eyes Let's focus our attention on some safe and secure sensation It might be the sensation of support of the surface below our body Like floor under the feet Or the seat of the chair Or maybe if we are leaning back the touch and pressure of the body Or the touch and pressure of the back on the chair And again we tune into our bodily sensations To see if focusing on the sensation of the body is comfortable for us If it is not,
Then we can just open the eyes and turn back to observing the object we have chosen in the street or in the room to be our anchor Or we might choose to try another bodily sensation with our eyes closed Just letting go of any need to do something or change anything Allowing ourselves to rest in any sensation we have chosen to focus on We might react softly all our attention to the movement of the breath in our body It can be felt in different places so we just check in maybe it is felt in the nostrils Or in the movement of the belly And we focus our attention on this movement of the air If it feels destabilizing then we might choose to focus on a sound,
Any sound in the surroundings Or the sound of my voice,
Whatever feels right for you Let's take a deep breath in and notice how the body softly releases the out breath Let's do it again,
Deep breath in and allowing the body to release it naturally and softly We might ask ourselves what is the level of energy,
Excitement that I'm feeling There is no right or wrong answer,
Just what feels correct for you right now Acknowledging this level of energy since there was no need to change anything And after we take another deep breath,
Releasing it with all the tension When we are ready we can start coming back,
Opening the eyes and taking our time to observe the room again Just look around And you might want to thank yourself for taking care Thank you for practicing with me
