Start by finding a comfortable seat of your choice.
This can be sitting cross-legged,
You can sit on your lower legs,
Or you can sit on a chair or on your couch.
But please make sure that you're not lying down for this meditation,
To signal the body that we want to be awake,
Very present.
Make sure your spine is straight,
The crown of the head wants to move a little bit further upwards towards the sky or the ceiling.
Feel free always to use a pillow underneath your buttock to make sure that your hips are a little bit higher than your knees.
And then drop your hands on your thighs,
On your knees or in your lap.
Roll your shoulders back a couple of times.
And then let your shoulders fall down your spine,
Keeping your spine erect,
Elevated.
Your chin moves gently towards your chest to lengthen your neck.
Your face is very soft,
Very relaxed.
And close your eyes here.
Slowly start to arrive.
Drawing your senses inward.
And moving from outside to inside perspective.
We want to use our breath to move from this outside perspective into this inside perception about what's going on inside of us.
The breath is always a connection between the outer world and your inner world.
So with your eyes closed,
Ask yourself,
How do I know I am breathing right now?
How do I know I am breathing right now?
Where can you feel your breath in your body?
How does it feel?
Are there any areas where you feel your breath stronger than in other areas?
Are there areas where your breath feels very warm or very cold?
How does your breath feel in your belly area?
Can you feel your belly rising with the inhale and falling with the exhale?
How your body takes care of that automatically without you having to do anything?
No control needed,
No achievement,
No performance,
Just letting the body taking care of it himself.
Move up with your attention to your chest area.
How does your breath feel in the chest area?
Can you feel a difference in your breath now that you started to observe it?
Does it flow more easily?
Does the frequency of breathing change?
Maybe you also notice that it's not so easy to breathe today.
And then move up to your nose area,
Your nostrils and observe your breath from there.
Feeling fresh air moving into your nostrils and old air moving out of your nostrils.
Maybe you are also able to notice a subtle temperature change of the air flowing in and the air flowing out.
Observe your breath.
Be curious about your breath.
Whenever you notice that your mind is wandering,
Your thoughts are drifting off to other places,
To the past or the future,
Gently smile to yourself knowing that it's part of the meditation process and shift your focus back onto your breath.
Staying here for three more breaths.
And then let's take a conscious breath in and out together using the nose and then the mouth.
So breathe in long and deep through your nose.
Exhaling slowly through your mouth and letting the air flow out until your lungs are completely empty.
And then breathe normally.
When you are ready,
Start to open your eyes gently,
Coming back.
