Give yourself a few moments of mindful focus and feel the joy that might arise within.
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 know I am breathing in
Breathing out, I know I am breathing out
Breathing in, my breath goes deep
Breathing out, my breath goes slow
Breathing in, I feel calm
Breathing out, I feel ease
Breathing in, I smile
Breathing out, I release
Breathing in, I see myself as a flower
Breathing out, I feel fresh
Breathing in, I see myself as a mountain
Breathing out, I feel solid
Breathing in, I see myself as still water
Breathing out, I reflect all that is.
Breathing in, I see myself as space
Breathing out, I feel free
Dwelling in the present moment
I know it is a wonderful moment