Hello and welcome.
This is Sagi Ayalon.
Today we'll be doing a guided meditation,
Mindfulness base and a body scan.
So we'll start with sitting or laying down comfortably and slowly come back to the body,
To sensations,
Grounding ourself in this present moment,
Breathing out and the sensations within have all the things we need right now.
So there is nowhere to go,
Noticing the sensations of the in and out and the spaces,
Sensing the various sensations,
Starting from the top of the head and slowly scanning to the tips of our toes,
The feeling of fabric against the skin,
See if I can enjoy a gentle smile,
Shoulders,
Stomach,
Chest,
And if in any time we get lost in thoughts and noise,
It becomes a wonderful opportunity to gently stop and come back into the sensations of body in this very moment,
Enjoying the in and out breath and see if we can feel the whole body as a whole,
Simply relaxing sensations into the out breath.
The more we are able to let go of,
We may allow ourself to let go of our projects,
Anticipations of future and comparisons of past and simply be here.
See if we can enjoy a gentle,
There is nowhere to go,
Nothing to do,
Present moment,
Wonderful moment.
We simply gently come,
This moment,
These sensations,
Present moment,
Wonderful moment.
We are all waves of one sea,
Are all stars of one sky,
Please call me by my true name,
So I may wake up,
So I can see that all my joys and pains are one,
And so the door,
The door of my heart would remain wide open,
The door that I am breathing in,
I am aware of the beginning of the breath.
Thank you for joining me to our first meditation together,
I hope it has been a great benefit to you,
Present moment,
Wonderful moment.
