Find your comfortable seating position.
Your legs are crossed.
Your spine is straight and in its natural lumbar curve.
Relax your shoulders.
Your neck and head are in one straight line with your spine.
In parallel to the floor.
And you can visualize the string attached to your head.
This helps you to straighten your spine a little bit more.
Put your hands in Chin Mudra or Jnana Mudra.
Index finger and thumb touching each other and your palms are facing upwards or downwards.
Now arrive here in this moment.
Visualize the room you are sitting in.
Visualize yourself sitting here on your mat.
Bring your attention to all the noises you can hear now in the distance and close by.
Just listen to the sounds.
And now bring your awareness more and more inside.
Withdraw from the world.
This time the next minutes are only for yourself.
No need to think about anything.
Don't make any plans.
You will have time after your meditation.
And now this time is only a sacred appointment for yourself.
For your inner journey.
For your mind.
To explore your true self.
And to find this place in yourself that is never changing.
Be aware of your legs.
Feel how your legs and your feet are touching the floor and connecting you to the ground.
Become aware of your belly.
Don't hold any tension in your belly.
And just observe the movement of every in and exhale.
Relax your shoulders.
Relax your arms.
Become aware of the mudra.
Relax your jaw.
Relax your tongue.
Relax your eyes and your eyebrows.
And relax the space between your eyebrows.
So your whole face becomes relaxed.
Put a little smile on your face.
And visualize yourself.
Sitting here,
Stable,
Relaxed and light.
Like a meditating buddha.
Bring your awareness more and more inside.
Notice if there are any thoughts or emotions currently in your mind.
Just be aware.
Don't label them.
Just see what is there.
And in the next minutes when thoughts or emotions come up,
Don't name them.
Don't follow them.
Just observe,
Be aware and let them go.
Like watching the traffic passing by.
It's not about being completely silent.
It's more about watching the games of your mind.
By watching and observing what is going on in your mind.
You are already free from your thoughts and emotions.
And you realize that you are not them.
Because you are observing them.
And you can withdraw more and more to this part of you that is never changing.
And was always there and always watching.
It's completely normal that thoughts come up.
That's the nature of your mind.
Become aware of the movement of your belly.
Expanding with every inhale and retreating with every exhale.
Observe the movement.
Don't change it.
Become aware.
Don't hold any tension in your belly.
Just watch the movement.
Maybe you can also feel the movement in your back.
Like your whole body is breathing in and out.
And every time you catch yourself thinking,
Be gentle with yourself.
Just let the thought go.
And come back to the movement of your breath in your belly and in your back.
Relax your shoulders.
Realize the string attached to straighten your spine.
And observe.
Simply bring your awareness to the movement of the air in your nostrils.
And watch every inhale and exhale.
The natural rhythm of the breath in your nose.
Don't change it.
Just see how the breath is moving.
Can you notice the little break after each inhale and exhale?
Don't hold your breath.
Just see this little pause.
The breath is your anchor to the present moment.
So every time you catch yourself lost in thought or in emotions,
Just come back to the breath and find the present,
The presence of your awareness.
Keep examining your breath.
How does the temperature change?
When you inhale cool air and exhale warm air.
See how this feels.
Your spine is straight,
Shoulders relaxed.
You keep watching every inhale and exhale.
You continue.
Now try to bring your awareness to the space between your eyebrows.
This is your third eye,
Your place of intuition.
Try to observe the space.
Is it black?
Are there colors or lights?
Try to focus.
All your awareness is focusing on this dark or light colorful room.
Continuously bring your awareness to your third eye.
Let go of any thoughts or feelings.
Continue.
Continuously bring your awareness to your third eye.
Bring your awareness back to the breath in your nostrils.
And count your breath from one to ten.
And count your breath from one to ten.
And now take three deep breaths.
Become aware of your body sitting here on your mat.
Visualize the room around you,
The walls,
The floor.
See yourself sitting here.
Become aware of the noises,
Every sound.
Bring yourself back gently.
And slowly start moving your body,
Your hands,
Your feet.
Give yourself a little stretch.
Stay in your awareness and when you feel ready you can open your eyes.
