Hi!
Welcome to mindfulness meditation.
Today I wanted to share one of my favorite meditation that's called simply being.
I invite you to sit comfortably,
Relax your body,
Take a few deep breaths.
You can close your eyes if you want or you can keep them.
Now make sure that your body breathing by its own.
You don't control your breathing.
Let it be how it is and bring your attention down to the body.
Try to feel your inner body.
Try to sense all the area of your body from inside.
It might bring sensation of anchoring in here and now.
Just see how does it feel when you take your attention from busy head and put it down Feeling your body.
Try to feel everything at once.
Your legs,
Your feet,
Hips,
Your belly,
Chest area,
Arms,
Head.
Don't forget about neck.
Feel the weight of your body.
Check on your breath making sure that it is very natural,
That you don't hold your breath or there is no pressure or tension in your body.
If there is any mindfully release it.
Also make sure that your face muscles are relaxed.
Your thoughts are there in your head.
They come and go and it's okay.
It's your thinking mind and that's what it does.
If your attention chasing every thought just gently bring it back to your body.
There is no need in additional thoughts about you know criticizing yourself for not doing something right,
Liking or disliking the process of this meditation.
Realize that there is no need in those thoughts.
Let them go and simply be.
Realize that your existence doesn't depend on your thoughts and your mind.
Even if you don't think at all you are still existing and at some point your existence is even more intense.
There is no need to think about my words that you're hearing right now.
Keep your attention down in your body and just listen to my voice and let the words go through you.
If it's too hard for you to keep focus on all of your body you can shift it to one certain area like your hands or arms or even one of them.
Feel them how vibrantly they are alive.
You can feel the living energy in there.
Notice how exactly it feels.
Is it warm or does it feel like a little vibration or tickling?
It can be any sensation.
Be with that sensation for a moment.
Now you can straighten yourself up.
Make deep breath in and out.
Slowly open your eyes.
Thank you for being here.
