Well,
Today I'm doing a guided meditation for you,
Which should help you to release stress and anxiety.
I think it's the best way for us right now to deal with this,
Going to sit down,
Have a time of our busy,
Busy thinking,
All the stress we make for ourselves by not being able to just stop our thoughts.
Even if the time is kind of difficult and there are unpleasant circumstances in our surrounding,
It doesn't say we have to be occupied with that at all times.
So please try today to just sit down now and have ten minutes off.
You will see it will help you with your whole situation all day long.
So first of all,
Find a comfortable,
Nice place to sit down,
Relax,
A place that is not too noisy and comfortable.
If you're an experienced meditator,
You can sit on the ground on your sitting cushion or chair,
Or if you don't like to sit cross-legged on the ground because there's too much discomfort,
No problem,
Sit on a chair or on a sofa.
Just be relaxed.
It is good if your body is upright,
The back is upright and still relaxed.
Pull up your shoulders two or three times,
Let them fall and come in a natural sitting posture.
Gently close your eyes,
Have your hands on your left,
Right hand on top of the left hand or on your knees,
Whatever you find is better for you.
And then bring your attention to your breath.
We try to train mindfulness on our breath.
The breath is our main object.
Focus on it,
Feel how the breath is coming in through our nostrils and it's coming out again.
How does that feel like?
So we have a focus on the breath but also this mindfulness,
This awareness of how this feels like breathing in,
What is it?
This cool stream of air coming in through our nostrils,
Going down into our lungs.
Our abdomen is slightly rising,
Expanding and the abdomen falls,
Contracts.
And then there's a warm stream of air coming out through our nose.
So it feels a little bit cool by breathing in and a little bit warm when breathing out.
Don't change your breath,
Stay with the natural breath and just watch that process of breathing in and breathing out.
If a thought comes up,
Know there is thinking.
Name it,
Note it in your mind.
Let go of the thought.
Don't take it important,
Serious.
It's just a thought and right now it's not important.
Right now we just try to be relaxed and enjoy watching our breath coming in and out.
Always check on your mind.
Are you still with your breath?
Or is your mindfulness gone and you're involved in thoughts again,
In worries?
Then you know that.
Be aware of it,
Know it,
Let it go.
And gently return to your breath,
Knowing the breathing in and the breathing out.
Gently,
Mindfully,
Be with your breath and be aware that you are sitting in meditation.
In meditation.
Notice if your breath is long or rather short,
If it's deep or shallow.
Be aware of your breathing in and breathing out.
Nothing else is important now.
You know it's your time off,
It's your time to gain strength again,
To load your batteries,
To be able to continue your daily activities.
If you're not able to let go of thinking from time to time,
Then it's just a burden.
We get more and more burden that we carry around all day long.
And it feels depressing,
It feels heavy.
Sometimes we have a feeling we can't deal with all of that anymore.
We don't know what's the way out of this problem or dilemma.
But the good way,
The right way to deal with it is just not carrying it around all the time.
Take your breaks.
And even if there are very important things that you have to deal with,
You don't have to do that 24 hours a day.
There should always be a time to gain new good energy,
To be able to continue.
And that's what you're doing when you do a 10 minutes break like this.
Just knowing your breath coming and going.
And then be aware again of your body sitting there in meditation right now.
And watch your mind.
Is the mind a bit peaceful now?
Did it calm down in this 10,
11 minutes?
You know that.
And then we make a wish.
If you wish you can fold your hands like in a prayer.
And make a wish,
Like share the good that you have done right now by having the patience to sit and contemplate your breath.
You shared with all beings.
We know there's a lot of anxiety,
A lot of depression going on right now.
And we wish for all beings that they can be free from anxiety,
Free from stress,
Free from thinking about their problems all the time.
We wish all beings happiness,
Peace,
Freedom.
Those who are sick and experience all kinds of suffering,
We wish for them to be free from suffering.
And those who are happy,
We wish for them to experience even more happiness.
And we wish for the whole world that all beings can live together in harmony and peace.
Having respect for each other.
And having respect for Mother Nature,
Trying to do the best to change bad habits that destroy Mother Nature.
And whatever wishes you have for yourself,
Make them now at the end of your meditation session with a concentrated and more powerful mind.
And when you're ready,
Come out of concentration again.
I wish you a wonderful,
Peaceful day.
