Accept Everything & Reject Nothing
Welcome to this guided meditation practice with body awareness and visualization technique. If life is an ocean, then you can either choose to surf along the waves, or swim against the current or simply observe the rise and fall of waves from a distance!! In this meditation practice, you will navigate through different stages of meditation practice starting from position, grounding with five senses, body connection with awareness, visualization technique, silence surrender for few minutes and returning with grounding. Once you complete the practice, take a few moments, and once you're ready, please share any insights or reflection from today's practice, if you feel comfortable to do so.
Transcript
Begin by finding a comfortable place to do this meditation practice.
You can sit in a chair with feet flat on ground or on the surface cross-legged.
Choose any position which comes naturally to you and support you to do this meditation practice comfortably.
Any choice is okay.
Rest your hands in your lap,
Spine straight yet relaxed,
Face parallel to ground and chin slightly tucked inwards.
Feel free to make any adjustments throughout the meditation practice as need be.
If you notice any discomfort or pain then make the required adjustments accordingly.
You may use cushions or a blanket for that additional support.
As you're settling in allow yourself to completely immerse in this moment from the busyness of your daily life,
Allow yourself to be open,
Receptive to everything which is in this moment.
Take a few deep breaths and let go of any rules that you're playing in your day-to-day life.
If you like you can set an intention for this meditation practice in the form of a statement and repeat it three times in your mind.
This is your sankalpa for this meditation practice.
It could be a flow with the river of life,
I have attitude of openness,
Acceptance and letting go.
Everything is happening for my highest good,
Whichever statement comes naturally to you.
Just say it in your mind three times and even if you don't have a sankalpa,
That is also fine.
Once you're ready,
Bring your attention to the five senses of the body,
The senses which connect you to the outer world experiences beginning with the sense of sight,
If your eyes are still open,
Look around in the room,
In your immediate surroundings.
Observing objects,
Space,
Emptiness,
Colors,
Shape,
Sizes,
Just notice,
Noticing how your eye is capturing all these images and making that connection with the immediate and extended environment.
Simply notice without any judgments.
When you're ready,
You can close your eyes or lower the gaze.
If your eyes are closed,
Sense the velvety darkness on your eyelids,
Any patterns emerging,
Fading away and emerging again.
Simply notice,
Shifting your attention to the sense of smell,
Taking few gentle inhalations and exhalations and noticing any fragrance in your surrounding,
It could be the natural aroma of air or the fragrance of any candles or incense sticks.
Maintain the natural rhythm of your breathing and placing your attention to the sense of sound.
Simply notice the sound falling on your eardrums,
It could be the gentle music in the background or the sound of your breath.
Simply notice,
Bringing your attention to your mouth,
To the sense of taste,
To the the sense of smell,
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