Stop for a few moments and look deep within. Experience all the different sensations that are present within you.
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.
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.
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.
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.
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.