An Easy Guide To Mindfulness Meditation | Georges Homsi | Skillshare

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An Easy Guide To Mindfulness Meditation

teacher avatar Georges Homsi, stress and emotional healing

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Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

10 Lessons (54m)
    • 1. 1- Mindfulness Meditation Course Presentation

    • 2. 2- What Is Mindfulness

    • 3. 3- Mindfulness meditation

    • 4. 4- Mindful breathing exercise

    • 5. 5- Sound Mindfulness

    • 6. 6- Visual mindfulness

    • 7. 7- Mindful Eating

    • 8. 8- Mindful walking

    • 9. 9- Heart Minfulness Guided meditation

    • 10. 10- What To Do Now

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About This Class

In the same way as the practices of Yoga or Reiki have become mainstream in the last few years, so has the practice of  Minfulness Meditation which is taught and practiced widely all over the planet.

But what is it really and what are its benefits? 

In this short course, I explain in simple words what Minfulness really is, the value of practicing some form of Mindfulness every day. Once these principles become understood, I take you into different ways of practicing mindfulness, in seated position, but also while performing daily tasks. 

I also take you on a short and easy minfulness meditation. 

And finally, I give you guidelines so that you can keep practicing it joyfully without perceiving it as a chore. 

Whether you're an experienced meditator or a beginner, this course will help you get a better understanding of Minfulness, and make the practice of it more meaningful and easier. 

Meet Your Teacher

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Georges Homsi

stress and emotional healing


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1. 1- Mindfulness Meditation Course Presentation: Hi everybody. Mindfulness meditation is very fashionable nowadays. A little bit like yoga is or the practice of fright key Reiki healing. You know, we hear about it a little bit everywhere and a lot of people practice it. And other people, you know, try to practice it without really necessarily knowing exactly what it is. And so I decided to create this course in order to, in a very simple, playful way, clarify what mindfulness and mindfulness meditation is and give you some tools to practice it with the understanding of what you're doing. Because I believe that understanding what you are doing, understanding the benefits of what you are doing will inspire you to not only start the practice, but continue it until you start ripping the benefits of it. And I do believe that the benefits of mindfulness meditation are huge. And once you do understand why it is actually beneficial to you, you're going to want to do it, you're going to want to pursue it. You're going to want to not only do a little bit every day, which I do recommend, but some people will want to do a little bit more. Some people will want to do more than half an hour every day. But if you only start with five minutes, 10 minutes a day, you'll get somewhere and in some way, the quality of your life will improve. So stay with me and let's dive into it. 2. 2- What Is Mindfulness: Hi everybody, welcome to this first video of the course. And obviously in this first video, I'm going to be talking about mindfulness, what it is, what it's not. And why is mindfulness interesting to us? Why should we be mindful? And what should we be mindful of? Well, mindfulness is paying attention. Mindfulness is to be aware of, is to be conscious of. And there are so many instances in our lives where we are oblivious of so much that is going on around us or within our body that it would serve us so much to start being aware of, to start being mindful off, to start paying attention to. And as we do, even without meaning to, what happens is we start connecting more to the present moment. We are mindful of what we are doing and we are when we are really mindful, when we are really present, we are allowing, we're not resisting wishing things were different, thinking of how different they could be because then we wouldn't be mindful. We would be in our mind, it would be thinking of the fact that we don't like or we don't want what is to be the way it is. Mindfulness is to be aware and accepting of what is the way it is right now. Putting your attention on it will help you connect more deeply into the present moment. And when you do, it is very, very much a healing process that you can experience and carry on living more and more fully throughout your life. So what could we be mindful law, for example? I could be mindful of my breathing, for example. You know, we all breathe all the time, but how often do we pay attention to it? How often are we aware that we are breathing right now? Or how often are we aware of how we are breathing? You see we breathe differently when we are in stress, for example, we tend to breathe in a shallow way. You know, when we are calm, when we are have the feeling that everything is in control when we are all okay with the present moment, we breathe slowly, we breathe deeply, we breathe calmly and comfortably. Very different. Being aware of it will allow us to much more easily start regulating our breathing deliberately, but also to be present in the now moment through the tool of breathing, through the support of breathing, through the awareness of the fact that we are breathing. We could be aware of our body, what's happening in our body, what we're feeling in our body. This is another way to anchor into the present moment. And as we start feeling our body and allowing whatever we're feeling to be the way it is. We are helping our body self-regulate. It's very, very deep healing and it's something that sounds, may sound silly anyways. And then we hardly ever do until you hear a video like this and you say, Hey, I'm going to try it out. I'm going to try it out. I'm going to try it out more and more and more. And then it becomes a habit of beautiful habits that will start transforming little by little. Your way of experiencing life. You could be aware of the sun when you're out in the sun, how the sun is hitting your skin, what the feeling is, of course, without resistance because there's no resistance in pure mindfulness, in pure presence, in pure attention. I'm attentive to it. I am aware of it, um, and I'm allow it to be the way it is. And as you are, once again, you connect to the now we can be mindful of the wind, you know, caressing your skin. You could be mindful of the sounds or the noises around you and allow them to be the way they are. Rather than say you, this is too noisy. I like the sound. I don't like that one. While you talk and read this, just allowing it be mindful of what's going on and allowing it to be. This is the core, this is the basis of what we're going to get to is deliberate mindful meditation. Meditation is that it will mostly do seeded with closed eyes. But then again, why not keep doing it in the everyday life? As you're mindful in the everyday life, you start somewhat being in the meditative state while being active. This is very beautiful. Another example, I'm washing the dishes, might taking the time to be aware of the water running on my skin, on the temperature of the water on my skin, touching the plates and the cavalry, I was on a retreat many years ago. And as we were all helping out cooking and cutting vegetable, There was a little bell that would ring once in a while. And when the bell rang, whatever we were doing, we would freeze, we would stop. And it would be aware of where our hands were, what we were touching when we were actually doing. And it was a reminder, regular reminder to be present into whatever we're doing. This is mindfulness, presence at tension, awareness. The more you do it, the easier it will be for you to be aware in life and to be present in life. And your life will become better and better because of it. 3. 3- Mindfulness meditation: And so let's get now to mindfulness meditation as we call it. Well, mindfulness meditation is very simply taken a certain time out of your day, out of your life. 15 minutes, half an hour, an hour, five minutes, 10 minutes. You decide and pick a an area, a topic, a support that you're going to put your awareness on, that you're going to be mindful off for a certain period of time. And as you do so, you will, as I mentioned before, connect more deeply into the present moment. Why? Because you are aware of something that exists that doesn't elicit any resistance from you that you will simply pay attention to and connect with and feel and experience and allow in such a way that you hold state of being will be at the end of this exercise of this meditation. Is state of being, of allowing, a state of being or being present. You will practice the muscle of presence through this mindfulness. I mentioned the breathing. Breathing is a beautiful way to practice mindfulness meditation. Awareness of your body or parts of your body. How often do we think of our body unless we're in pain, almost never. So being aware of whatever you're feeling in your body, easily alert of it, very present with it, and completely allowing of it will be a beautiful way to spend 15 minutes, for example. Oh yeah, just putting my attention on my body doesn't make sense. It does. Your body will benefit from it. Your mind will benefit from it because you mind will actually go to sleep as much as mindfulness is. Using the word mind that will make you think that you're thinking, you're thinking you're feeling you're experiencing, you're paying attention, but you are not analyzing. You are simply experiencing the present moment through this sensation. Mindful of sounds, mindful of what you're seeing around you without thinking about it. This is another exercise we will do in the videos to come. This is beautiful. Mindful of your emotions. You can be mindful. What am I feeling right now? Just allow what I'm feeling right now to be the way it is. Well, I'm not feeling good. Allow the not feeling good to be the way it is right now. Now you're mindful of the way you're feeling and you are accepting of it yet. But if I'm not feeling good, how can I accept it? If you accept the way you're feeling and the way you're feeling is far from perfect. You're going to start feeling better without trying anything. This is the beauty of it. Mindfulness will start regulating your body, your emotional body, your perceptions. You're going to start feeling things through the lens, experiencing things through the lens of acceptance and well-being. Your reconnecting to your essence, do your divine essence to the joy and well-being. That is who you really are deep inside. Even if you're an angry man, if you've, even if you're somebody who's addicted to complaining, may sound silly to some, it may sound hard to some. I don't want to accept what I don't like. Well, too bad, I cannot help. But if you want to practice mindfulness, try it out, see how you feel and try it again and again and again. Because at first it was always some form of yeah, I wonder if I'm doing it right. Don't worry about it. Just try it, play with it. If you play with it and if you're playful with it, it's going to go well. And you're going to start realizing the benefits of having taken this little time out of your life. And as you practice mindfulness meditation, more and more often you can do it five minutes here and there. You could do 15 minutes here and there. It's going to become easier for you to be mindful in the everyday life, to be present in the everyday life. You know, if you haven't read the book, The Power of Now by Eckert totally, I do recommend it. It's a great book and it'll underlying the value and importance of being really present. Which is something that, you know, it's very rare that we are. Let's dive into more specific exercises in the next videos. And I believe, and I trust that you're going to like it and practice it, practice it, practice it and enjoy it. See you in the next videos. 4. 4- Mindful breathing exercise: I talked about it in the past videos. So now let's try it out. Let's become deliberately aware of our breathing. We can play with it. There's a 100 thousand ways to do the breathing mindfulness exercise. I'm going to take you to one and we're going to play with it and through it, you've gotta be able to find your way if you want to expand a little bit into other breathing exercises that involve being deeply mindful off or aware of or alert off. And I'm saying alert without resistant, just easily alert. What's going on in the now when you're breathing so you may want to close your eyes. I do suggest it. Sit up straight, which helps out because it gets you into some form of your body's alert your buddies aware if you're sitting straight and at the same time relaxed, you're more likely to feel the moment more. If you lie down on your bed, you're more likely to eventually fall asleep. I want you to realize what you're doing and be so present with it that it really anchors interior cells. So you're setting up your eyes are closed and you start breathing. I recommend breathing from your abdomen. Because this is the easiest way for you to get into a state of presence and just breathe slowly and comfortably, but most importantly, effortlessly, be effortless. And I know I'm asking you to breathe in a deliberate way. I could have asked you to be simply aware of the way you're breathing, whatever it is. But I choose this way because it's so easy. It's not a big change. It's not a change that's going to require a lot of effort. Just very simply breathe slowly and simply put your attention on your breathing and every moment. And if it helps out. Be aware of when you breathe in. Be aware of when you breathe out. There is simply know that you're breathing from your abdomen. And if that's too hard for you, if not you, you're not used to it and you want to breathe more like you usually do by all means, do you know it's not that important. Especially when we're talking about mindfulness. You can be mindful of the fact that you're breathing from your lungs. But right now, if you can, you're breathing from your abdomen, which is gently inflating as you breathe in and gently deflating as you breathe out. And you just feel the breathing. Breathe in. Breathe out. And as you do, you realize that you're not resisting anything. You're not trying to do anything, not trying to make anything change. You're just connected to something that you do so easily that you don't need to worry about eventually doing it wrong. At again, the most important is to breathe comfortably, to not try to do things differently, and to allow the breathing to be the way it is. So I breathe in and breathe out. And I allow and I feel I feel the benefits, the release of what I breathed out. And I breathe in very easily. And I breathe out. And I feel how comfortable it is to breathe out and to release whatever I'm releasing. It's none of my business what I am just releasing air. And if I release air in a very easy way, very surrendered way, I'm allowing and then I'm releasing probably some toxins and some resistances from my cells. And I breathe in again. And I breathed out. And I surrender through the breath out. Breathe in. And I'm aware. And I breathed out. And I'm aware that I am breathing out and I'm releasing. I'm mindful of it. And I'm allowing it to be the way it is. And so if I want to vary a little bit, I'll breathe in slowly and then I'll stop for a couple of seconds. And I breathe out and I release. And I stopped for a couple of seconds. And it allows me to anchor even deeper. Breathe in. Stop. Breathe. Stop. Couple of seconds to three seconds. Could be more. But I'm choosing to three seconds right now because it's a good rhythm. We then stop and breathe and release. Stop. It is very simple. It's very relaxing. And as you regulate the breathing deliberately, you're not changing much. You're not doing much. You just have this slight intention that my breathing is slow and comfortable. That's it. And you're aware of it, and you're aware of the benefits of it. You're feeling the benefits. You're not thinking about them. Thinking of how comfortable it is, of how pleasant it is, and you're enjoying it. And you're mindful of your breathing. In a beautiful way. Simple, fun, and very beneficial. 5. 5- Sound Mindfulness: And so now let's do a different exercise, but very similar kids, we're talking mindfulness here. I mentioned it in the introductory video. The sounds like you're hearing. First of all, even if you're in a place which is quiet, whereas there are not so much different noises coming into your ears, you can start being easily alert about whenever you ears can perceive. How do you do that? Should you close your eyes or not? I suggest closing your eyes because it's this drag. You're less distracted by whatever you see around, by whatever, you know, if there are people moving of their, whatever it is, it's close your eyes. One less stimulus, stimulus. And start listening to whatever comes into your ears. Start listening to see if there's anything that your ears can perceive, whatever it is. And one of the things is, we'll start listening to noises that are far. Okay. I'm doing it now and there's no noise right now. The room where I am, but I'm asking myself, can I hear anything from afar? And the answer is no, but I'm perceiving something. Now. If I still have a closed eyes, anything I can hear that's closer to me. And I'm perceiving something different even with no noise. And so you might want to be in a place with open window and some distractions in some form of sounds. It could be air conditioning, by the way, it could be the noise of the refrigerator. The refrigerator does once in a while. Whenever it is right now, I'm starting to perceive things. Because as much as the windows closed here, there are sometimes noses that I can hear from outside. But remember, whenever I'm hearing, I'm just allowing it to come to me and I'm not naming it. And if I do this for ten minutes straight, just allowing the sounds to come to me. Just allowing the sounds, allowing whatever I can here to come to me. And I'm just listen to this word very carefully. I'm just easily alert. I love this word. This word is transformed. My practice of meditation easily alert. I'm aware. I'm easily alert, which means I'm more aware. I'm more aware than just simply aware. There's some easy form of alertness. Again, naming Eckert totally like a cat watching mouse hole. The cat is not tense, but it's just ready. It's easily alert to see whenever the mouse is going to show its nose to catch it. It's not dense at all. It's just there. And Alawi, whatever noise, whatever indication that the mouse is around to show itself so that it can catch them off the mouse. So easy alertness, I'm easily alert to anything I can hear and try it and use this word once in a while, I'm, again, I'll say don't use words, but I'm using words to explain to you how to not use words so I know it sounds strange, but if you follow me, if you tried to feel more what I'm saying, you'll be able to do the exercise. So listen and ask yourself, what is coming to me and whatever is, could be a droplet of water falling somewhere. You'll hear it. But again, you won't name it and you allow it. And you're mindful and you're easily alert and you're aware, aware of whenever shows up in the moment without hoping something doesn't show up, without wondering what it is, without naming it, without reminding yourself, oh my God, This reminds me I have to do this or this or that. No, just allow it for awhile. Anything you have to do will come afterwards. So another way of practicing mindfulness meditation that is very pleasant and very beneficial. So I do recommend it. And I recommend that the little exercise that I, that I give you, just pick one and do it just for fun. You don't have to do them all on the same day. Say all you know, I missed that one because they used to do this thing before a sitting oh my God, I was given five exercises. I only did three, so I missed two. Don't worry about that. Pick one and play with it. And I promise you you'll enjoy it. 6. 6- Visual mindfulness: There is a mention in this very good book by Eckert totally called a New Earth. Where at cartilage, the author of the book suggests to go out in nature, walk around and experience everything was C, without naming it. Look at trees, look at flowers, look at bees, look at the sun, look at the sky, and whatever just sift through whenever you see and make that quote, unquote effort. Because at first it's going to be a slight effort to change your habits, to look at it without naming it and without saying, this is a flower, this is a tree. This is a pine tree, this is a pi naught, whatever. And so it might sound a little hard at first you're like, well, how am I, how am I going to look at things without naming them? But he gave another very interesting comparison and I liked it very much. He said, start practicing, looking all around you with the purity of a baby who's just born. Imagine a baby was just born. Imagine if he could see. If the baby could see. Because a baby when he's just born, you know, doesn't really see clearly in front, but I'm just born. I have never been in the physical before or CAD remember having been at the physical before. And you start looking around while the baby won't say, Oh my God, these are pictures on the wall. These are bottles behind me. These are books. The baby will look and sift around. Just discovery, just looking, just feeling the colors without naming the colors. And if you can, this image, for me did miracles because it may be realized high. It made me realize how you can look around without naming things, without naming them, and associating them with whatever they would mean to you. Oh my God, this pillow needs to be changed this so phi is not as comfortable as I'd like whenever she just tipped around and you look. And if you can start doing these exercises, this simple exercise sift around you. You can do it in your home obviously, and started looking at things. But making that slight effort, which very soon won't be an effort anymore to say, I'm not naming it, I'm just allowing my site to be imprinted by these things. And we're going to call them things because I'm not going to name them. Just and do that once in a while, deliberately. Just look around. Mc. Now, It's probably nicer and it's probably more rewarding and refreshing and beneficial to do that outside and to do that in nature. Because then you're allowing the beauties of nature to imprint your consciousness and you just receive them. You just receive them. Just walk and feel and walk and feel. What do you feel? I'm feeling right now deliberately, I'm feeling whatever I'm seeing, I'm receiving whatever I'm seeing. I don't have to say it in so many words. But I get into that state of receiving, allowing, embracing whatever comes into my eyesight and allowing it. Allowing you, allowing, like I'm curious to see how that thing that I'm seeing feels like when I went I look at it, whatever the name of it is. It's not in my mind. My mind is not active. And you feel it and at first, yeah, you will be tempted to think a little bit of my doing that extra exercise, right? It's very different from what we've been used to. But I encourage you to do that. It's very refreshing. It's very, I'm going to say eye-opening, but it's eye-opening in a way because it's make you perceive things through the site in a way that you've never perceived it before. Like a baby who was just born, who's just shifting around. You take a baby who's just born, who can see for some reason. And you take him to nature and say, and he starts looking around and he starts feeling and perceiving with the eyes. It's beautiful. So I do encourage you to do that. And if you do that regularly, you'll see how you start. You will, you're going to start perceiving life a little bit differently and you're going to start feeling more calm and more serene more often. And this is the objective here. The objective is to gain and to, to gain the ability to be more present, more often in your life. So do this exercise, and I hope you'll find it as easy and as fun and as pleasant as I do. 7. 7- Mindful Eating: What else do we tend to do in our daily lives without actually being mindful of it, without being really conscious or aware of it while we're doing it. Think about it. Food, when we eat, how often are we actually aware of what we're putting in our mouth of the real taste of it off every byte we eat and we chew and how the texture of it is in the fullness of the taste of it feels on our tongue, on our buds when we swallow it, when you, when we feel that the digestion starts, how often are we aware of it? Well, for most of us, not really often or not often at all. Some people have the good habit of eating slowly. And I have to confess. That's not a tendency I have. And this is something that I can really improve in, you know, eat slowly rather than eat fast because you're hungry or eat a little too fast because you're hungry. But here's my question to you. Do you believe that if you start eating really mindfully, you're sitting, you're having your plate, you know what you eat and your selected the ingredients for being organic and beneficial and plant-based for the most of it, Let's imagine, or even meat based or wherever, whatever it is. You selected it carefully, you're eating it. Do you believe that when you start eating it in a really mindful conscious, aware way, appreciative way that you're actually doing a mindfulness meditation? And the answer is yes. In some way, you are actually meditating while you're eating. I know it sounds silly to most of you or to a lot of you. Maybe not through most of you, I shouldn't say that. But it might sound silly. But it is actually a meditation because while doing so, not only do you bring a lot of benefits to your body, you increase the benefits of the reagents that you eat. But also you're connecting to the present moment in a way that is beneficial to you. Just like a meditation with closed eyes. Just like closing your eyes and being aware of your body. You have open eyes. You're looking at the food and you're starting to appreciate what you eat. How about being grateful for what you eat? That's also another way of being mindful, mindful of how lucky I am to have this food. Mindful of the fact that this food is going to do beautiful things to my body and that I appreciate it in this very moment. I really suggest that you try it. Try eating mindfully. Maybe your next meal, you may wanna do that and really do it slow motion. A little bit like if you were exaggerating the slow motion shoe in slow motion, ask yourself, what am I feeling on my tongue? Are there subtle tastes that I would be overlooking if I wasn't actually paying attention to the food that I'm eating right now. Is it actually better than I thought what I used to eat the same food faster. You know, one of the horrible habits of modern times is TV dinners. Those dinners at you heat, you know, I'm forgetting even the fact that they have rarely any nutrients into these TV dinners that you eat mechanically while watching television or while watching videos on your computer or playing video games. This is really a shame and you're missing out so much on something or some practice that could actually be sacred and that actually could be a basis for a beautiful moment and a very beneficial practice. So try it. And if you're used to TV dinners, my suggestion is to do less and less of them or if not, completely eliminate them from your lives, you, your health would benefit and your mental health and consciousness would wildly benefit from it. And you would connect to well-being in many ways, in more ways that you can think by simply doing that. Eating him consciousness is a meditation. Thank you for listening. See you in the next video. 8. 8- Mindful walking: Hi again. So here's another very simple exercise you can do. When you're out walking on the street. For example, walking out, you know, instead of walking and just having your mind run all over the place, start thinking about the to-do list things you haven't done, what your problems are, thinking about, how difficult it's been dead, you haven't resolved them. There's a very simple way for you to stay connected to the now by mindfulness, by being mindful of your steps. So I can be mindful every time I put my foot on the ground of the weight I'm putting on my foot. And then I moved the second foot and I'm mindful of the weight and put it on the second foot. Feel every step you take. Feel the weight you are putting on the floor. And as you feel it, you're not thinking about it. You feel it, you accept it because you don't care. It's just your weight. You're not. You can wish it to be different so you can't be resistant to it. You're just feeling that you're putting weight on your foot and on your foot and then on your foot. You're aware of how your foot is hitting the ground. You, you're aware of the regularity of your steps, for example. But it's easier to take one subject of focus. So if the subject of focus is the weight I'm putting on the floor, then do that. You don't have to do it for long. I realize I understand that it may not be something you want to keep feeling 415 minutes, but one minute, one minute here and there, reconnect you to the now and it brings your awareness or your mindfulness to the now through your steps. Another one, another easy one is you can feel your breathing while walking. The breathing exercise we did earlier. How about you do it while walking? As you count the steps, 1234, you're breathing in, you're breathing in for four steps. You're breathing out for four steps. You can make it five if you're comfortable. Make it six. If you're comfortable, you can make the breath in a little shorter than the breath out. It's up to you to see how you're feeling. But less than four, it's just too shallow. But as you do so you're also aware of your breathing while walking. You're connected to the now, and at the same time, by breathing slowly, you're sending the message to your body that things are in control, that you are okay. It's allowing your state of being to raise with basically 0 effort. The only effort is to take this new habit of doing it once and awhile. This one you could do for longer than a minute. And this one I'd suggest to do for at least five because it's fun, while not at least five, if you do two or three, it's still very good. So play with it, but it's also mindfulness exercise you can do while walking outside. And therefore, you become accustomed to being mindful more and more and more often. And the muscle of mindfulness is worked like a muscle that you go work at the gym. And it'll grow and it will become easier and it'll become second nature to you. And presence will be your second nature. 9. 9- Heart Minfulness Guided meditation: So far we've been talking a lot about ways that we can be more mindful in life. What I'd like to do in this video is take you into a short guided meditation where we're going to be aware of our heart. We're going to put our awareness in our heart. And we're going to go into some deep mindfulness in a very easy way. In a very short time, it's going to be rather short. But I'm going to lead you in a way that you can feel the actual mindfulness of an organ or part of your body where you really put your attention. And we're going to do it deliberately. And we're going to start feeling the benefits of this short guided mindfulness meditation in the heart, which is also known in some practices or in some circles as the heart fullness Meditation. This is just a brief connection, too hard fullness Meditation. Beautifully beneficial. We're going to breathe in a hard, we're going to feel our heart just for the fun of it. Stay with me. So take a comfortable seat. Close your eyes. Have your back straight up and relaxed at the same time. And start breathing slowly from your abdomen, preferably. Just easily connecting to the present moment. Through our breathing. Very simple. We've done that before. Breathing slowly. Breathing out, relaxing, and feel your body relaxing more and more. As you keep breathing comfortably. Easily. Slowly. The slower it is, the better it is as long as you make no effort. In other words, do not force it. Has to remain comfortable. You're breathing slowly. And little by little. You're connecting more and more to the present moment. By becoming aware of your breathing. Very simple. And you notice how pleasant it is to breathe this way. Perfect breathing. And you're feeling your breathing. Breathing in, breathing out. And feeling the benefits, feeling the good feeling of it. And feeling your body. Relaxing more and more. Now. Very gently. Bring your awareness into the center of your chest. Feel the space and the center of your chest. Feel your heart. In the center of your chest. Give your heart your attention. Effortlessly. Simply look into your heart with your mind's eyes and sense. The existence of your heart sends any feelings that you can feel in your heart. Perfect. Relax in your heart. And again, feel your heart. Be aware of the existence of your heart. You can ask yourself, does my heart exist right now? And you will feel the answer. As a feeling. Will feel some feeling coming from that part of your body. Which will confirm without words the actual existence of your heart. Right now. Feel any sensation coming from that part of your body? Ask yourself, Do I feel any pulse within my heart? Doesn't matter if you feel or not. Your heartbeat. Just be mindful of whatever you feel. When you ask the question. It's the only thing that matters. And breathe into your heart. And from your heart. Slowly uncomfortably feeling the existence of your heart. By your simple attention to it. Without any effort. Like a neutral observer, you are feeling the existence of your heart. And by doing so, you're mindful of your heart. And you're giving life to your heart. Literally. Don't think about it, just feel what I'm saying. Now. Ask yourself, as you're aware of your heart. Is my heart right now rather tense or rather relaxed? And notice the answer. Whatever it is. Without try. Just feel the answer. If you feel that it's dense, It's okay. If you feel that it's relaxed, it's okay. Just allow your heart to be the way it is. Right now. Perfect. Feel. Now look into your heart with your mind's eyes, even from up closer with a little curiosity. Just to feel what it feels like in their easy alertness. Easy and relax. Relax. Perfect. You're doing very well. And now you're back in your heart. And you feeling again the existence of your heart. You're feeling the breathing in your heart and from your heart. And you're sensing the well-being within your heart. Simply from this extremely short and extremely easy exercise, which you can do anytime. And which is beautifully beneficial for you. The more often you do it, the better you're going to feel, the easier it will be for you to become present. Your whole body benefits from this easy meditation or easy meditation exercise. So whenever you're ready, you can open your eyes. And notice how you're feeling better than when we started this short, easy, playful exercise. 10. 10- What To Do Now: And so in order to conclude this short course, I want to take a moment in this final video to encourage you to do some form of mindfulness, exercise or meditation every single day. What will make you improve and therefore improve the quality of your life is regularity, is to keep at it and keep at it in a way that's not too harsh, that you don't impose yourself too long periods of time where you feel like you have to do it now and you have to stay half an hour or an hour added, start small, but do it regularly. And if you do some form of mindfulness exercise, mindfulness meditation, awareness of what you're doing every single day. Your life will improve because it will help you improve your mood. And so I suggest that as you wake up in the morning or early in the morning, you take a decision just in order to make it a no-brainer, what form of exercise you choose to practice today? And so one example would be today, I'm going to take several moments during the day and become aware of my body for a minute. It's single minute. And it goes approximately like this. I take this minute. I could have my eyes open. It doesn't matter. Aware of your body? Like go become aware of your body. I go become aware of your body. Like go become aware of the existence of your body. Let go. Feel your body. Let go. Feel your body. Like Go. Feel your body. Like go. Put your attention on your body. Let go. That's it. I don't know. I for one for a minute or a little bit less, but you get the idea and the thing is I'm feeling right now a little bit better than I was feeling a minute ago. See how easy it is. You're feeling better because you didn't try it so easy. Where body letting go. And the reason you let go is that the tension that you give your body if you keep it for too long, it will need a break. Just be gentle with yourself. Give yourself regularly brakes, brakes, brakes can't focus for too long, then you will become tempted in effort Ting and making an effort, you know, light when that am I really aware of it? And my mind could be 13, so little where I let go. You can take a decision that today, several times during the day you are going to simply become aware of your breathing slowly from your abdomen and just become aware of it for a minute. For a minute or two. It's up to you. If you feel that too is really little, which it is, go for two. But you may want to start with a minute in order to make it even easier. And you can do that as many times as you want during the day. It's just a minute here and there. And I tell you this one minute if done regularly, if done every day, choose different exercises, but it's more or less the same muscle that works. You will start feeling more and more well-being. You like go but you stay with this well-being for a little bit and maybe take another minute. Well-being. You stake This well-being a little bit after you finish the exercise. And I tell you, the quality of your life will improve. Most likely if you do that right, if you don't try too hard and if you keep it regular, you could wake up in the morning and say today, when I eat my meals, every single meal that I take, I will take a minute or two to eat. Mindfully, to eat consciously, to feel what I'm eating, to eat, to feel how I am chewing and feeling the food that I'm eating. Experiencing that food really fully in the moment. Making that moment fully about what I'm feeling when I eat. You can do that for three meals, one minute each time. Easy exercise. Thank you for listening to this mini course. I hope you found it to be useful to you if you want to follow me on social media, I'm on Instagram. From underscore stress. Underscore. Underscore a bless. I'm also on Facebook. I have a page called from stress to bless, also on YouTube. My channel's name is from stress to bliss. Thanks again and I'll see you very soon.