Welcome to mindfulness meditation.
I invite you to sit comfortably,
With back straight,
Without support.
The top of your head is pointing right up in the ceiling.
Chin is parallel to the floor.
Close your eyes.
Let's make three deep inhales through nose and exhale through mouth,
Relaxing your body as much as you can in a fixed position.
Continue breathing deeply.
Let your body feel you're up with fresh air,
All the way from the top to bottom.
Now let go of your breathing.
Let your body do its very natural work.
If you can,
Notice that exact moment of releasing any control.
Your body knows exactly what to do.
I'll give you a few moments to make sure that you don't try to control breathing process.
Just let it go.
Let's ensure that your face muscles are completely relaxed.
Bring your attention to that area.
Notice how many small muscles are there and relax them all.
Make sure that whole your face is relaxed.
Jaws are released.
You can even help the muscles to relax by touching it gently with your hands going along the massage lines.
How does it feel?
Your face,
Your eyes,
Eyelids,
Eyebrows,
Muscles are completely relaxed.
It feels good and refreshing.
Now,
With all your attention,
Go down in your body,
Place the attention in the belly area.
Notice all the sensations in there.
Feel the certain muscles moving with breathing.
Do you feel air coming to the area?
Notice how it's coming down from nose through your legs,
In your belly and coming back out.
At the moment,
You can notice pretty loud thoughts activating in your head.
Realize that at the moment when you notice them,
They start slowly going away.
They're not that loud anymore.
When it's quiet in your head,
Bring your attention back in the belly area.
Narrow your focus there.
Feel the air again.
Notice the muscles moving.
Every time you notice yourself thinking actively right now,
Notice that your attention went to head,
Very friendly,
Without judging or guilt.
Just bring your attention back in the belly area.
Do it as many times as you need.
Remember that the process of realizing that your attention runs away with the source.
Every that moment is very valuable in meditation.
Honestly,
At the beginning,
The more moments like this you have during practice,
The better.
Every time you catch your attention in your head,
Actively creating plans for future or analyzing the past,
Softly bring it back to belly area.
And feel how what we're focusing on brings a real difference in sensation.
If you notice your back is losing its straight position with no rush,
Bring it back straight.
Straighten your shoulders and bring attention back to belly.
I'll ask you to make another four deep breath in and out.
Feeling your body.
Notice the areas where your body touching the surface you're sitting on.
Slowly,
When you are ready,
Open your eyes.
Thank you for being here.
