Hi and welcome to our meditation for today.
I welcome you to come and sit or in a chair or on the ground with your crossed legs and with your back straight,
Your chin and head looking down a little bit so the energy can flow easily to our crown.
And from there let's start and relaxing all your body,
Starting relaxing your head,
Your neck,
Your shoulders,
Your upper body,
Your lower body,
Your legs and feet really soft and relaxed.
And now let's start connecting with each inhalation and each exhalation to bring the attention on our breath to be really connected there.
And let's today start with a way to reconstruct our meditation so we are not looking for any state of mind.
We are not expecting anything,
We are not expecting and looking for any emotions,
Any sent mind there.
So we are reconstructing our belief of our meditation and we are just simply sitting and just being with our breath,
Really focusing and being really present with each inhalation and exhalation.
All right,
Let's start and really connecting with our breath,
Breathe in and out,
Just keeping the attention there,
The awareness.
So we are working with our awareness,
We are always aware.
Just keep breathing in,
Soft and long,
Breathe in and soft,
Breathe out.
Just keeping the attention,
The presence in our breath.
We are not looking for anything,
We are just simply sitting and discovering,
Discovering ourself,
Quieting our mind to listen.
And for any thoughts that are coming,
Don't worry,
It's completely normal,
Just let them come,
Observe any thoughts and then let it go out without judging any emotions,
Any thoughts,
Any feeling,
Just be natural.
Let them come and go and you can just stay focused in your breath.
Try really to bring back the attention to your breath,
Being aware of your breath,
Being aware of each inhalation and exhalation you are taking.
Just maintaining the recognization of awareness,
Just awareness is everywhere,
It's always there,
Just like an empty space,
There's no clouds,
Just empty and free as your mind,
Just empty and calm,
Fully present here now with your breath.
And also you can be aware of any sounds,
You can just listen to any sounds that is out there,
Can be any birds or water that is flowing and from there you can come back to your breath,
Bringing attention to each inhalation and exhalation you are taking.
Try to relax and shorten your breath with a calm and meditative mind and just being aware of your breath,
In and out,
The sharp and meditative mind that is aware of the breath is completely normal if your mind is wandering all the time,
Don't worry,
Just let the mind wander,
Important is just to bring back the attention to your breath,
Always back the attention to your breath.
And it's very important to not judge any thoughts,
Any emotions,
Any feeling,
Just welcome,
Welcome anything that comes up with your breath,
Allow it to come,
Be friend with it,
Then just observe it and let it go,
Just be with your awareness to your breath,
To the sound and to the sound,
To your breath,
Keeping the spine straight,
Comfortable but straight,
With your mind calm,
Just present to listen,
Present to discover,
We are not looking for anything,
We are just simply sitting and listening,
Not expecting anything from our meditation,
We need to reconstruct that and just being pure,
Just sitting and following our breath,
Maintaining the awareness,
The awareness is everywhere,
Is always,
Even if a thought is coming,
You are aware of the thoughts that comes,
A thought that leaves,
You are aware of,
Aware of your inhalation,
Aware of your exhalation,
Aware of any sounds,
Just simply sitting and observing,
Observing our thoughts and slowing down and calming our mind.
Now slowly,
Slowly,
Start bringing the attention to our full body,
To come back and ground,
Then whenever you are ready you can open your eyes and our meditation is over,
I hope you enjoy.
