Hi there,
This is Clemens from Mind Anchor and today I would like to invite you to this 10-minute three layers of awareness meditation.
So in this meditation we will go through our thoughts,
Emotions and bodily sensations.
So to start,
Find a comfortable position upright on your chair or on the floor.
And when you feel comfortable you can close your eyes.
Just taking a moment to arrive here with the closing of the eyes,
Completely letting go of the outside world,
Letting go of the day,
Letting go of any to-dos,
Right now all that matters is paying attention,
Shifting your awareness to what is happening inside of you.
And then we start by focusing our attention on the thoughts.
What kind of thoughts are roaming around in your head?
Just observing whatever comes up without any need to judge what comes up.
Is your mind occupied with thoughts about the past and what happened today or last week,
Last month?
Or is your mind busy with planning?
Or with timing of the rest of the day?
Planning the future week or month?
Just observing any thoughts that come up from an outside perspective.
You are a separate entity that is observing.
And now from here,
Shifting awareness to the area of the heart,
Your chest,
And noticing what you're feeling right now.
Is there a sense of joy?
A sense of excitement?
Or perhaps a feeling of anger or frustration?
What kind of feelings are coming up right now?
Not judging,
Just observing.
Staying with whatever emotion comes up here.
And now once again,
Shifting awareness to the gut,
Your belly,
And with that,
Your heart.
And now shifting awareness to your entire body.
Noticing what kind of body sensations come up for you right now.
Maybe there's a tingling sensation somewhere in your body.
Perhaps there's a sense of warmth or cool.
Maybe there even is some pain or an ache.
Just getting curious,
Observing the sensations that are coming up.
And then slowly,
Steadily,
Slowly letting go of the awareness of the body and noticing the sounds around you.
The sound of my voice,
Another sound in your room or outside of it.
Taking one last deep breath in all the way through the nose into the belly,
Breathing in.
Holding at the top and letting go.
And bringing some gentle movement into your toes,
To your fingertips,
Slowly waking up your body.
And once you feel ready,
You can gently,
Slowly open your eyes again.
Welcome back.
Thank you so much for your trust and for following this meditation.
Have a wonderful day.
Bye-bye.
