Welcome in your moment of peace.
[Bong]
Let your eyelids close, find a good posture,
with a straight, relaxed back.
Take 10 deep breaths inhaling through the nose
and exhaling through the mouth,
by inflating as much as possible torso and belly,
slowly and deeply.
[Silence]
Focus on how your body and your back
are in contact with your chair or the floor.
Take a moment to discover how you feel
and all the physical sensations that arise,
there.
Notice the weight of your body,
the position in which it finds itself.
Just feel the sensations of your body to the best of your ability
without trying to change whatever it is.
You're just becoming aware of yourself.
Just the way you are.
Right here, right now.
Let your shoulders loosen up
while you relax a little deeper.
Focus on your chest and your heart.
Observe all sensations that exist there.
Let all the tension start to fade away.
Now, your focus is shifting to your arms and hands.
Feel how your arms are getting heavier.
Let the heaviness and the heat invade both of your legs,
from the thighs to the tips of your feet.
Let go of any thoughts of what will happen next,
and give your mind and body the opportunity to meet here,
right now.
Gently, your mind takes awareness of your entire body.
Connect now to your breathing,
with the rhythmic movement that lifts your chest,
rising with an in-breath,
lowering with an out-breath.
Notice how that rhythm, this natural rhythm, happens by itself.
Let all the tension fade away
while you relax a little bit more into your body,
right here, right now.
Shift your awareness down to your belly,
let it soften and feel here
the rise and fall of your breath.
Finally, expand your consciousness to your entire body,
from the top of your head to the soles of your feet.
There you are.
Because we are made of body and mind,
focus (target and merge) at the same time on these two entities,
and linger here as much as possible.
Understand that there is nothing to do now.
You're just being yourself.
You'll soon have a moment of peace for you.
You will either choose to relax in silence,
or to meditate while asking yourself a fundamental question.
To do this, silence your desires and needs,
dismiss the will of others and outside influence,
look and face the truth as it is,
no worse and no better.
It's in that silence of the mind that the answer will illuminate itself,
as a self-evident fact.
Anyway, remember this:
if you realize that you have other thoughts,
don't blame yourself.
Let them pass as clouds in the sky,
don't judge them, let them go,
and bring your attention back both to your living body
and the peaceful silence of your mind.
There you are.
Alive and present.
[Silence]
[Bong] 10 minutes
[Bong] [Bong] 20 minutes
[Bong] [Bong] [Bong] 30 minutes - End of session.