Now we will go into again a meditation so you can start to take your posture.
This meditation will flow long after the meeting is finished so take a good posture.
Making the spine straight up to the top of the head,
So the chin is a little bit tilt in,
Like this the neck is straight also,
The spine is straight while crossing the neck.
We can make our face soft.
Shoulders are low.
The breathing is free to go,
To move.
We can enjoy these moments of coming back to ourself.
Feeling the difference.
Before we were listening,
Speaking,
And now the focus is on the breath and the sense of our own presence,
Feeling the difference.
Now we can make our intention very clear.
Really letting emerge the feeling to engage in this meditation,
Not to let the time pass,
To be curious,
To go for it.
We can bring awareness into the breathing,
The felt sense of the breath,
And really anchoring there,
Making enough effort to stay.
Trying to feel all the details of the in-breath,
All the details of the out-breath.
Making sure we are present at the beginning of the in-breath,
And the whole in-breath,
And the end of it,
And the beginning of the out-breath,
And the whole out-breath,
And the end of the out-breath.
We can bring awareness into the breathing,
The sense of the breath,
The sense of the out-breath,
And the sense of the out-breath.
Not with mind wanders,
Not judging,
Not adding thoughts,
No comment,
We just come back to the breath,
Dropping,
Dropping the thoughts,
Dropping the story.
Just the in-breath,
Just the out-breath.
We can bring awareness into the breathing,
The sense of the out-breath,
And the end of the out-breath.
We can bring awareness into the breathing,
The sense of the out-breath,
And the sense of the out-breath.
We can bring awareness into the breathing,
The sense of the out-breath,
And the sense of the out-breath.
We can bring awareness into the breathing,
The sense of the out-breath,
And the sense of the out-breath.
And it is very likely that we notice often this movement leaving the story back to the breath again,
And again,
And again.
That's very normal,
That's the practice.
And noticing just when we come out of the story,
Just knowing how we feel,
And noticing the difference when we come with the breath,
When we anchor into the breath,
Noticing the difference,
The difference of atmosphere.
And sometimes we can use the in-breath to make the body straight again,
And relaxing on the out-breath,
Keeping the spine straight,
And not let the mind wander then,
Staying anchored.
Thank you.
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If a long story is taking over,
Then we may again pause and make our intention clear,
Establishing our desire for not being in our mind all the time,
Really our intention to stay with the breath,
And coming back softly but firmly to the breath,
Anchoring.
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And when we're feeling the whole in-breath and the whole out-breath,
Really feeling it,
There is an atmosphere in the air that does not belong to the breath.
Noticing that atmosphere,
Sensing our own presence,
Without getting distracted,
Just relaxing a bit of focus on the breath,
But not too much.
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And if you have enough time,
You can keep practicing this way,
With curiosity,
Getting to know more and more the difference between being lost in the mind and being present.
Knowing this takes time,
Takes practice,
Takes interest.
Play the game again and again.
