Welcome to this meditation to increase your awareness.
Please find a comfortable seat.
Sitting upright and alert brings a sense of strength and comfort to your body.
Relax your shoulders,
Relax your facial muscles.
Either you can shut your eyes or you leave them partly open.
Using the awareness to your breath,
Begin to notice that with each breath there is a physical movement of your body.
With the inhalation,
Notice the rising of your chest.
With the exhalation,
Notice the falling of your chest.
Maybe you notice the breath also in your belly and you feel an expansion of your whole torso.
Just notice.
Using the awareness to the air moving in and out of your nose.
Fresh air is moving in through your nostrils.
Smaller air is moving out of your nostrils.
Maybe your mind will most likely stay busy and maybe sensations may take over in your body.
There might be a heaviness of certain emotions arising.
Through all of it,
Note whatever you observe.
You let it go and you go back with your attention to the breath.
See if you can bring a sense of ease and calm to the next few breaths.
Breathing slowly in,
Breathing slowly out.
Bringing a sense of ease and calm to the breath.
Expand your awareness now to sensations in your body as a whole.
Maybe there is a sense of discomfort.
A sense of restlessness.
Maybe you have the feeling you need to itch.
Maybe you notice a sense of physical pain.
In the case something feels urgent or too painful,
Practice intention and make an adjustment.
This practice always allows for taking care of yourself.
Practice what is necessary for yourself.
Notice the emotion,
The sensation.
Stop pushing yourself without causing extra pain or discomfort.
See if it is possible to observe these sensations and surrender.
Let them be.
Let them go.
Practice staying patient with the discomfort in your body while staying in touch with a sense of care and compassion for yourself.
If you have the feeling something needs to be changed or done for yourself,
Allow yourself that kindness.
Allow yourself compassion.
Now I invite you to expand your awareness to thoughts.
Our mind is busy and makes thoughts constantly throughout the entire day,
Throughout our entire life.
Also many of the thoughts might feel uncomfortable or even anxiety provoking and overwhelming.
We can write our thoughts like a train in a certain direction.
In the next moments just observe your thoughts and note them.
What are these thoughts about?
Are they about the future,
About the past,
Thoughts of rumination,
Thoughts of discomfort?
Just note them.
No judgment,
No attachment.
Continue to focus on the next breath and note your thoughts.
Love them,
Let them go without judgment,
Without attachment.
Also be aware of your emotions with the thoughts.
Shift your awareness to the emotions.
Emotions are part of our moment to moment experience and often that's not fully under our control.
Through the awareness you can manage your emotions.
Again being aware of your emotions observe some of them were triggered by your thoughts.
Sometimes it feels that our emotions and thoughts are hooked into our body.
I invite you to bring all the awareness to the emotions where they are hooked into your body.
Acknowledge all the emotions,
Your emotional state.
When do you feel happy,
Sad,
Overwhelmed?
When do you feel anxious,
Angry,
Or unsettled?
I invite you to bring again compassion into this.
A sense of compassion for your emotions,
For yourself.
Be aware of an emotion triggers a thought or if a thought triggers an emotion.
Is there an emotion that asks to take action?
Is there a thought that asks to take action?
Observe and anchor yourself again in your breath.
Now expand your awareness even further.
Take in the entirety of your experience.
Imagine that with each in-breath you will come a sense of open awareness and allow to feel this is it for me right now.
Everything what you feel now you accept.
You have the awareness,
You have the clarity of what you feel right now.
With each out-breath allow yourself to let go what is not serving you.
Allow yourself in this moment to let it go.
Let it go with strength.
Let it go and feel it resolved.
Whatever you wish that this out-breath brings for you bring it in for yourself in this moment.
With each in-breath welcome more awareness.
This is for me right now.
Take it with acceptance,
Awareness and clarity.
With each out-breath allow yourself to let go what is not serving you.
Allow yourself to use another few minutes to detach yourself from emotions,
From energies,
From thoughts.
What is not serving you allow yourself to detach,
To resolve,
To free yourself.
Again I invite you to bring awareness in the whole body.
How has your body physically changed,
Energetically shifted,
You be aware,
You bring in compassion and kindness for yourself.
When you allow what is right now with acceptance and when you allow to let go with compassion and kindness.
Breathing in,
Accept.
Breathing out,
Resolve.
Take a couple of more breaths and allow yourself to still stay in calmness without the rush.
Jumping out of this meditation without jumping into the next task.
Maybe allow yourself to journal.
Sit a little longer in quietness with acceptance,
Awareness,
Compassion and kindness.
Whenever you are ready take again a deep breath in,
A deep breath out and allow yourself slowly moving back into time and space.
Namaste.
This meditation practice is ended.
Thank you very much.
