- Begin by finding a comfortable position to sit in—this can be on the floor, in a chair, or even lying down if that works best for you. Make sure your back is straight and you are comfortable. Close your eyes and take a few deep breaths.
- Become aware of the sensation of sadness in your body – any tightness in your chest, shoulders or stomach? Let yourself feel those feelings without judgment – there’s no need to push them away or deny them; allow yourself to simply observe and experience them.
- Take a few more deep breaths and focus on the sensation of air entering and leaving your body as you inhale and exhale. Notice any thoughts that arise as you breathe deeply; just observe them without getting caught up in them or attaching any meaning to them.
- As you continue to breathe deeply, imagine placing all of the sadness inside of a bubble or an eggshell surrounding you—even if it feels too big for this container, imagine it all fitting inside as if it were liquid filling every space around you within the container until there is nothing left beyond its boundaries.
- Now imagine that bubble slowly beginning to dissolve away until eventually, all that is left is just pure peace and calmness within you once again—no pain or suffering; just stillness throughout your entire body and mind…
- Bring that feeling of peace into the present moment now—acknowledge it fully and let yourself sink deeper into its presence with each breath… Imagine what life would be like if this feeling was always present within you… What would life look like? How would it feel? Allow yourself to contemplate these questions for a few moments now…
- Spend another few minutes deepening your connection with this peaceful state before beginning the journey back towards wakefulness: start to wiggle your fingers and toes before gradually opening your eyes when ready—noticing how peaceful yet energized you feel after this meditation practice
After retiring from professional soccer, Ryu decided to help teach other athletes the benefits of mindfulness and meditation. Implementing these techniques during performance helped him significantly and now Ryu would like to share this knowledge with the world.