This is the fifth meditation of the Move Your Mind Fundamentals training and this is the extended version of 15 minutes.
This time we add awareness of your feelings and finish with open awareness.
Start again with the intention to keep an open and relaxed mindset.
And now you may bring your attention to your body,
To the posture you're in now.
Stay relaxed,
As far as you can.
And then we start with the breathing exercise.
Breathing deeply slowly in through the nose,
Deeply slowly out through the mouth.
Breathing deeply in through the mouth.
Breathing deeply in through the mouth.
Breathing deeply in through the mouth.
You may come back to your natural breath.
Focus your attention on the breath.
We are going to follow the breath,
The in and the out breath,
With counting on the out breath,
Till the number you want to.
One more minute.
Thank you.
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You may stop counting.
Shift your attention to sounds.
Pure listening.
You may stop counting.
And now you may shift your attention from sounds to thoughts.
Observing your thought process.
The arising and going away of thoughts.
Without doing anything with the context of the thought.
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You may stop observing your thoughts.
And shift your attention to what you feel.
How do you feel at this moment?
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Sometimes you experience strong feelings,
Like emotions.
But maybe at this moment you don't experience a strong feeling.
But when you really zoom in on how you feel,
You might come across a less intense feeling.
Like chillness or a little restlessness.
Or whatever you feel.
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And from focusing on feelings,
We are going to train open awareness.
Here we don't focus our attention on one awareness area.
We just keep aware of what draws our attention the most.
So you bring your awareness to what draws your attention the most.
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Is your attention still at the most predominant area which draws your attention at this moment?
It could be that nothing draws your attention for a while.
Then you can always go back to your breath.
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Now you may bring your attention back to your body.
What do you feel there?
How is your mind at this moment?
Restless,
Busy,
Calm.
Great that you did your meditation again today.
With now also open awareness we close the full cycle of focusing our attention on specific areas.
To being just open but being aware.
Let's keep on practicing this in our meditation and also in daily life and see what it can bring us.
