Hello and welcome.
My name is Tomek and I'm honored to be your guide today.
The intention behind this meditation is to bring the light of awareness into the workings of a busy mind.
I hope you will enjoy this journey.
My mind is a scary place sometimes,
Particularly when left unattended.
Constant stream of thoughts taking me to places I often don't want to go.
The same thoughts,
The same scenarios recycled and repeated hundred times become the reality.
Then,
Suddenly,
I open my eyes,
Look around and to my surprise,
The world seems to be okay.
Nothing like the pessimistic version my mind created.
Just the usual street,
A couple of trees,
A person passing by.
But soon enough,
Without realizing it,
I'm sacked in again and the busy mind takes over.
Does this sound familiar?
We all have been there,
Haven't we?
I'm sure you tried a few things.
Sometimes you try to distract yourself by watching something,
Perhaps grabbing a snack,
Maybe a drink.
This works for a while,
But as soon as you are done,
Your mind takes over again.
Today I'd like to offer you a different solution.
I'd like to take you on a journey that is only 30 centimeters long,
From your head to your heart.
Start as usual by making yourself comfortable,
At ease.
Stand upright,
Legs straight,
So you can breathe freely.
Rest your hands in your lap.
Place your feet on the floor so you can feel supported.
Allow your eyes to close.
Now,
How do you feel?
Where is your attention right now?
Wherever you are,
It's okay to start here.
Begin with anchoring yourself in your breath.
Take a couple of deeper cleansing breaths.
This will take your attention into your body.
Breathe in through your nose.
Hold for a moment and exhale through your mouth as if you try to blow a candle.
Let's do it together.
In.
Hold.
And out.
In.
Hold.
And out.
In.
Hold.
And out.
In.
Hold.
And out.
Breathe normally and relax.
This type of breathing sends a signal to your nervous system to disengage and to rest.
I'm sure this is different to the usual pattern of your breathing.
At this point,
Your mind may want to engage and take over your awareness.
But worry not,
I'm here to bring you back if necessary.
Can you distinguish when your attention engages with the thoughts and with your body?
Can you notice a difference?
Where your attention is drawn stronger towards your mind or towards your body?
This may not always be pleasant,
But you always have a choice to stay in your head or to turn your attention towards the body that represents the current state of thoughts and emotions.
Wherever you are right now,
Bring yourself back through your breath into the center of your heart.
Rest your awareness in the center of your being.
Relax into it.
Let yourself be.
And soon enough,
Your mind will try to take over.
Perhaps a thought,
Perhaps a new scenario will come to the surface.
And that's okay.
I'm here to help you out,
To bring you back.
And as you continue focusing on the center of your heart,
Your mind will slowly settle down.
As long as you do it calmly and gently,
Without trying to judge yourself or judge your mind for being active.
Every time your mind wanders,
Every time the busyness of your thoughts take over,
Simply redirect your gaze into the center of your heart,
Into the center of your being.
They say meditation is a practice of a thousand returns.
And that's exactly what we do here.
Together,
Practicing return from your head to your heart.
It may help that you synchronize this return with your breath and simply breathe in and breathe out through the center of your heart.
There is no right or wrong way of doing it.
Simply your unique way.
With every breath,
With every return,
You redirect your attention towards your heart,
Aligning yourself with your being and take yourself away from the compulsive doing.
Now,
I'll let you to practice on your own as I hold a space,
Always ready to bring you back,
Always by your side.
Let's practice.
My name is John halfway through and I am pretty much completely masculinity.
You You You You You You You You You You And now it's time to return How did you go Were you able to choose the center of your heart over your mind Now expand your awareness and recognize the room around you With your eyes closed recognize where you are Recognize physical sensations Recognize the sounds that come to your ears Recognize the tone of my voice The sound of music in the background Perhaps there are some external sounds that come to your awareness Accept them to the way they are Now connect with the sense of touch First feel your feet resting on the floor Your hands and your lap Your hands and your lap And finally add some physical movement wiggle your toes Move and stretch your fingers Also gently tilt your head to the left Feel the muscles stretching in your neck tilt your head to the right Back to the center and Together let us take one deep cleansing breath in through your nose And out through your mouth And when you're ready open your eyes and welcome back Wonderful thank you so much for joining me in this meditation meditation.
Thank you so much for letting me guide you As a takeaway Perhaps remember how it feels To connect with the center of your heart You can always return to this feeling in times when you feel overwhelmed by a busy mind Simply recognize the busyness Take a deep breath And bring yourself to the center of your heart if only for a moment Now I wish you a wonderful day and thank you for meditating with me I hope to see you next time
