Deep looking


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

Meditation information

Time. Image created by Olle Claesson.

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 meditation. Image created by Olle Claesson.

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.


Position. Image created by Olle Claesson.

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.


Material. Image created by Olle Claesson.

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.