Inhaling.
.
.
So finding maybe the one anchor that you like best,
Body,
Breath,
Visual anchor,
If you want to have a candle in front of you and look at it,
Or breath anchor for just that moment,
Find that anchor you favor and let's take a few breaths with it.
With this meditation we are going to pay more attention to our mind and to what's going on in there.
So if you can,
Just imagine yourself sitting in a beautiful landscape.
I like to see myself like in Ireland on top of a rock,
Amidst grass and ocean,
Amidst earth and water and sky.
You can have a 3D view of yourself in that place wherever it is.
Sitted there,
Cross-legged maybe,
With ease in your body even if in real life you're not so much at ease in your body.
Here you're like,
Yeah,
I'm alright.
You see the view,
You smell the fresh air or you feel the fresh air around you or maybe it's the warm air if you're at a sunny beach,
Maybe it's humid if you're in a forest.
Choose your space to be in,
Maybe it's a room that's cozy and warm.
Be in that space fully,
Create colors,
Create animals,
Create environment around you.
And then from that place you're going to just allow observing.
Observing if you're outdoors,
You can see birds passing by,
Clouds,
Waves,
Rushing,
Animals.
If your place is indoors,
Just notice your thoughts,
All of you.
And when one comes in,
Just welcome it in.
See its nature however.
Is this a thought from the present or is it a thought from the future?
Is this a memory from the past?
Just pay attention.
Who's coming through your door?
Let them in.
Name them.
Past,
Present,
Future thoughts.
Usually the present thoughts are linked to your sensation,
Yeah?
So whatever you hear or whatever you feel in your body,
Whatever you taste or smell,
It's most likely presence.
Now what I'm going to ask you is don't jump in with your thought and attach a story to it.
Like if you were witnessing a train passing by in your landscape there,
Do not climb on the train.
Stay on the border,
Stay on your bench,
You rock,
Right?
Don't get in.
Just notice a car and a train.
Put your thought in there.
Maybe it's an emotion.
Maybe by any chance you can link your thought to any connection with your body.
Try it.
When you think of something,
Is it tensing you or do you feel a release?
Maybe for a moment let's play that game where I name something and you visualize it and you try to find in your body how it's landing.
A sunset.
A sunset around your favorite beach.
A tree.
A tree in a forest.
A tree in the middle of the urban center.
Loneliness.
What is that in your body?
Happiness.
How is it,
Where is it,
How does it materialize in your body?
Somebody smiling at you.
Somebody closing a door on you.
A bunch of color in a painting palette.
You feel that color all over the wall of your house.
Someone giving you a hug.
You taking care of a small child or a pet.
Or an elderly.
Where does those images live in your body?
Gently coming back to the place where you started on your rock in the middle of your home,
Your nature place or safe space inside.
Take a few breaths there.
Once more for the few little moments of silence,
Noticing your thoughts.
Another ring's a bell coming back together.
