Welcome.
This meditation is designed to help you step out of the constant flow of thoughts and reconnect with the present moment.
Rather than trying to stop thinking,
You'll practice observing thoughts,
Sounds,
And sensations.
Without getting caught up in them.
Sit or lie down,
Let your body land wherever it is.
No need to adjust everything.
Just enough so you are not fighting the position.
Let your eyes close or rest them somewhere soft bring your attention to breathing.
Don't change it yet,
Just notice it happening.
Notice how air moves in and how air moves out,
That's all.
Now gently deepen the inhale,
Not fully,
Just a little more than before.
And then let the exhale fall out on its own.
In slightly fuller,
Out unforced.
Stay here for a few times.
Now,
Let the breath return to its natural rhythm.
No control.
Let the body handle it.
Bring your attention to the weight of your body.
Where you support it.
Notice the points of contact,
Your back,
Legs,
Hands.
Feel how your clothes touch your skin.
Let yourself sink a fraction deeper.
No effort.
Relax and allow gravity to do its job Now shift to sound.
Not searching for anything,
Just noticing what's already there Distant sounds,
Closer ones.
Let them come and go.
You don't need to follow any of them.
They appear and disappear.
No thoughts.
They will show up and that's fine.
Instead of stepping into them watch them pass like text scrolling on a screen you are not reading or pictures passing in front of your eyes No need to stop them.
No need to understand them,
Just not engaging.
If you notice you've been pulled in,
That's okay.
The moment you notice,
You're already back.
Return to the breath.
In.
.
.
How?
Let things be exactly as they are.
Breath is happening.
Sounds are happening.
Thoughts are happening.
You don't need to manage any of it.
And now widen your attention instead of focusing on one thing allow everything to be present at once breath body.
Sound.
Salt.
All in the same open space.
Nothing is more important than anything else.
Rest here.
No control.
No fixing.
No pushing anything away if a thought comes along Don't resist it.
Let it pass through the same way sound passes through It arrives,
Stays briefly,
Notice the gaps.
Between breaths,
Between sounds,
Between thoughts,
Not something you create,
Just something that's already there.
Stay with them.
Now slowly bring attention back to the body feel your hands,
Your feet,
The shape of your body in space,
Take a slightly deeper breath in,
And a long breath out.
Game.
And out.
No rush to move just notice that you are here When you are ready,
Open your eyes.
And carry the mindful approach to life through the day.
