Stop for a few moments and look deep within. Experience all the different sensations that are present within you.
Meditation information
Time:
From 5 minutes to 20 minutes.
Tip: It is possible to change the length of the pause between speaking the next paragraph to extend the length of the meditation.
Guided:
This is a guided meditation, someone speaks the written text bellow.
Tip: Wait a few moments between speaking each paragraph to give the participant time to feel into what was just said.
Body position:
This meditation can be done both sitting, standing or whilst lying down. Just make sure that you chose a position that helps you remain alert for the entire meditation.
Tip: The one who is guiding should be sitting or standing, to make sure that one is heard.
Materials needed:
No additional material is needed for this meditation.
Tip: If you are sitting down, meditation cushions are a recommendation to be able to sit for longer periods of time.
Meditation for looking deep within
The one who guides speaks the following:
Breathing in, I am aware that I am breathing in.
Breathing out, I am aware that I am breathing out.
Breathing in, my breath goes deep.
Breathing out, my breath goes slow
Breathing in, I calm my body.
Breathing out, I feel at ease.
Breathing in, I smile.
Breathing out, I release all tension.
Breathing in, I relax my mind
Breathing out, I smile to my relaxed mind
Breathing in, I quiet my mind and let go of thoughts, worries, judgments
Breathing out, I smile to my quiet mind
Breathing in, I see myself in this moment, sitting quietly, doing nothing
Breathing out, my mind is free
Breathing in, I feel light
Breathing out, I feel free
Breathing in, I am in touch with the emptiness of my mind
Breathing out, I smile to my empty mind
Breathing in, I see my fear about the future
Breathing out, I let it go
Breathing in, I see my worries, my irritation, my concerns, my exhilarations
Breathing out, I let them go.