This is the second meditation of the Move Your Mind Fundamentals training.
This is still pure concentration training with the breath as your main focus point.
We still use counting as an aid to get less distracted and this time we add something that is creating more awareness on the length of the breath.
But you will notice that during the meditation.
Now you may bring your attention to your body.
What do you come across when you bring your attention to your feet and your legs?
What do you feel there?
Now you may shift your attention to your back,
Neck and head.
They may be in a straight line but not too stiff.
So please have your intention to have them relaxed,
Upright.
For meditation it is really important to have the intention to keep an open and relaxed mind.
Open in a way that everything that arise in your mind,
Like a sound,
A physical feeling,
A mental feeling,
A strong thought,
A strongly distracted mind or whatever you come across,
It is okay.
So for your meditation it is not important that you have a quiet mind.
It could be that you reach sometimes a quiet mind but it is not the purpose itself to reach the quiet mind.
It is more like that it can happen but sometimes it is not like that.
And the purpose of the meditation is to accept that,
To be open for that.
Not to wish that it is different than what you come across now.
And then besides an open mind we would like to cultivate a relaxed state of mind.
And yeah,
Relaxed state of mind.
When you start meditating maybe it is hard to get a grip on that.
But let's try to say that it can be a state of mind where you don't want anything to happen or you don't want to achieve any goal or something.
It is just there.
Your mind is relaxed.
It is chill.
So for the meditation,
For every meditation you do,
It is good to check your mind and see are you open and is it relaxed.
Now you may start again with the controlled breathing exercise.
Slowly deep in through the nose till your lungs are full.
Slowly deep out through the mouth till you can't squeeze any air out anymore.
And keeping your attention with the movement in your body.
For instance in your breast area or in your belly.
So now in your own pace continue with the controlled breathing exercise.
Now you may stop with the controlled breathing exercise.
The controlled breathing exercise.
Focus your attention on the breath.
So what we did last time in your nose maybe or in your breast area or in your belly.
Where you feel it the best or where you like to follow your breath.
And we use counting again to get less distracted.
So counting on the in breath.
One on the out breath.
Two in three and so on.
Till you reach your max number.
For instance ten.
And then you start all over again with one again.
Please continue with this.
When you notice that you lost your concentration.
That your mind was drawn away by maybe a sound or a thought.
Notice that it was drawn away and where it was drawn.
For instance the sound or the thought.
And then gently bring it back without becoming mad or whatever.
Just bring it back relaxed to your breath.
The movement in your body that's caused by the breath.
And start counting again.
You may stop counting now.
Keep your attention still on the breath.
Now for every in and out breath you may mentally tell yourself if it's a short,
A normal or a long breath.
So for every in and out breath you notice mentally if it's short,
Normal or long.
Please practice this.
And now let's check.
Do you still have this open and relaxed mindset?
And continue with noticing the length of every breath.
We have come to the end of this meditation.
Please keep your eyes closed and bring your attention in your body.
What do you feel there?
How is your body at this moment?
Is it relaxed?
Is it tensed?
When you're ready you may open your eyes again.
And see during the day if your mind is wondering a lot or if you are focused on the things you are doing.
Nice day.
