Welcome,
My name is Paz and today's guided meditation will help you slow down,
Calm your mind and find clarity in your daily life.
We all get lost in thoughts and emotions and follow our minds wherever they lead,
So our actions hardly ever arise from clear seen and awareness.
Our inner dialogue and thoughts get even louder under stressful circumstances.
So how can you see clearly when there is so much noise?
How can you solve problems created by thinking with more thinking?
This meditation will help you cultivate presence and bring that awareness to every situation.
So let's begin.
Find a quiet place where you can sit,
Can be either on the floor with your legs crossed,
Supported by a cushion,
Or sitting on a chair with your feet resting on the floor.
And you may gently close your eyes now,
Or leave them slightly open,
Whichever feels more comfortable.
Keep your back straight,
Not too tight,
Because it will create agitation in the mind,
And not to lose because your mind will start to get sleepy.
The hands are resting relaxed on your knees,
Or you can place the right hand on top of the left,
Thumbs touching at the level of your navel,
Inviting balance.
The spine is lengthened,
The chin is slightly tucked in,
And your mouth is closed and relaxed with the tip of the tongue touching the palate.
A stable and comfortable posture supports your meditation.
So remember,
Not too tight,
Not too loose.
Breathing is the heart of today's meditation.
So let's begin by breathing in deeply and breathing out slowly.
So take a nice deep breath in,
And gently let go.
And again,
Inhale deeply,
And exhale.
Allow your body to fully relax while being grounded in your posture.
Invite your full attention to flow with your breath.
Simply breathe in and out at your own natural pace,
Without trying to control your breath in any way.
Interpret and accept your experience in this moment without judgement.
Anytime you become distracted,
Gently bring your attention back to your breath and use it as an anchor.
You can return to it over and over again.
Simply being present,
Moment by moment,
With your breath.
Maybe your mind is already jumping from one thought to another.
Don't worry,
Meditation is not about suppressing thoughts and emotions.
It's about observing,
Simply being aware.
So just return to your breath to bring you back to the present moment.
And now we are going to focus on counting silently our breathing up to 10.
So you breathe in and out.
1.
Breathing in and out.
2.
Breathing in and out.
3.
Continue counting only on the in-breath at your own pace up to 10 and then you start over again.
If you lose count and your mind wanders,
That's okay.
Just begin counting on the in-breath starting again from 1.
1.
Breathing in and out.
2.
Breathing in and out.
3.
Breathing in and out.
4.
Breathing in and out.
5.
Breathing in and out.
6.
Breathing in and out.
7.
Breathing in and out.
8.
Breathing in and out.
9.
Breathing in and out.
10.
Breathing in and out.
11.
Breathing in and out.
12.
Breathing in and out.
13.
Breathing in and out.
14.
Breathing in and out.
15.
Breathing in and out.
16.
You you you you and now let go of the counting and simply rest in the empty,
Clear and blissful natural awareness.
You you you open your eyes,
Gently reconnect with the space around you and you may stretch your legs and your arms or move your body in whatever way you need to.
You can invite this sense of presence throughout your day whenever you feel stressed or overwhelmed by thoughts and emotions.
Simply return to the awareness of breathing to quiet your mind.
Thanks for meditating with me namaste
