Make Me Mindful

What do you feel right now?
Try not to judge.
Try not to comment them.
Just observe.

Practice open awareness.
Just observe what is currently there.
Any thoughts or body sensations raising up?
What do you see, smell or feel?

Stand up or start walking or balance on a stone.
Focus on your feet, your legs, your whole body.
How does it feel?
Are you in balance?

Scan your body from head down to your toes.
Pause and sense the the single parts of your body.
What do you feel?

Observe what you see.
Do not judge.
Do not criticise.
Just really try observe what you see. And nothing more.

Watch your thoughts.
Just recognize them.
Try not evaluate them.
Just observe.
If there are too many – try to focus on the space in which they appear.
This space is pure and perfect and persistent.

The now is the only moment at which we really can exist.
The future is not yet here and the past is over.
Can you slow down into now?
Can you feel the completeness and richness of the current moment?
It is all here and now.

Focus on your breath.
Try not to control it.
Recognize how the air flows through your nostril and throat.
How the air fills up your lungs and your belly and chest raise.
Then the short moment of stillness between inhaling and exhaling.
Watch how the air flows out of your lungs, how your belly and chest move.
And the short moment before the next inhalation starts.

Focus on this moment.
Do not look back, do not look forward.
Just this moment.
The only place for existence.