I surrender to the oneness which binds us all.
Welcome to this guided,
Compassionate,
Self-reflection meditation practice.
I've named this meditation practice the Cosmic Dream and is based on mindfulness body relaxation technique.
Take a few gentle breaths starting with an exhale and allow yourself to be present in this moment.
Allow yourself to fully feel any emotion,
Sensations arising during the meditation practice without any resistance.
It's your time and space,
Fully feeling is very healing.
As you're settling in,
In your comfortable position,
Feel free to make any required adjustments any time during the meditation practice.
If you're sitting in a cross-legged position,
You can keep your hands resting on your lap.
Keep your face parallel to ground,
Chin slightly tucked inwards,
Maintaining the natural alignment of your head,
Neck and spine.
Keep your spine straight but not stiff.
If you like,
You can maintain a gentle smile on your face.
Allow yourself to immerse in this moment from the busyness of your routine,
Allowing yourself to come along,
To be open and receptive to everything in this moment.
If you like,
You can set an intention for today's practice.
It could be,
May I meet myself with kindness exactly as I am in this moment.
Open to healing by softening around my pain instead of resisting it or I intend to offer compassion to the parts of me that are hurting or afraid.
You can say it in the form of a sentence and repeat in your mind three times.
Even if you don't have an intention,
That is also fine.
Once you feel ready,
Bring your attention to your five senses,
Your tool to experience this world,
This life.
Every tangible experience in this human life is being experienced with your five senses,
Bringing your attention to the sense of sight.
You may look around in the room,
The emptiness,
The space,
The objects,
Color,
Sizes,
Without any judgment,
Just look around,
Have a look.
No judgment passed,
Just notice and when you're ready with your known,
Immediate and extended environment,
You can close your eyes or lower your gaze,
Whichever comes naturally to you.
Notice as you have closed your eyes,
This velvety darkness on your eyelids,
Noticing any patterns emerging and fading away,
Simply notice,
Take a few gentle breaths and as you inhale and exhale,
Bring your attention to your sense of smell,
Any fragrance in the room or the natural fragrance,
The scent of the air.
Simply notice,
Bringing your attention to your mouth,
To your sense of taste,
It could be the metallic taste of your mouth or anything you ate or sipped before the meditation practice.
Moving on to your sense of sound,
Notice the sound falling on your eardrums,
The hum of silence or maybe the sound of your breath,
Bringing your attention to the sense of touch,
The surface you're sitting on,
Sense the pressure and the support the surface beneath you is providing,
The support,
Your perfect balance,
Your centeredness,
Feel the texture of the clothes you're wearing,
The temperature you feel on your skin,
Simply notice.
If your breath,
Breath is your connection to your body,
Your constant exchange with the cosmos,
As thoughts emerge,
Gently let them pass and bring your attention to the simple act of breathing.
As you're moving from outward to inward,
Notice how with your eyes closed,
You can still see.
With closed mouth,
You can still speak and what you speak,
You can hear it as well.
The presence which is observing it all is the real you.
Allow yourself to be present in this moment and let go of any emotion.
Allow yourself to sense any physical emotion or mental sensations emerging in the body,
Your body which is constantly working in the background while you're busy with the roles you play in the day-to-day life.
Your body always tells you about everything which is unnoticed,
Unaccounted for.
Now do a full body scan from your head to toe,
Noticing any sensation,
Tightness or softness,
Warmth.
With every breath,
Every inhale,
To wash off any stress,
Any tension,
Allowing your body to relax.
This is your time,
Your moment.
With your presence,
Feeling fully,
Embracing everything you're feeling as it is.
As you're doing the body scan,
Please give extra attention as needed by any body part.
Allow yourself to embrace everything as it is.
Embracing everything as it is is creating a space for healing.
As you're doing the body scan,
Acknowledge that you did what you could best do in that moment.
With loving kindness,
Releasing off the burden of should have done more.
Now allow yourself to visualize the morning dew drops resting gently on the leaves,
Flowers,
Plants and how with sunrise,
With the presence of sun,
The dew drops just dissipates.
The sun with its presence evaporates the dew drops naturally.
Allow any waking life experience,
Any emotion,
Any tightness,
Any stiffness in your body to evaporate with your presence just as you let your dreams evaporate.
Your presence acknowledges,
Accepts and not just resolve but dissolve.
Notice how dissolving creates an infinite space within.
Allow yourself to be present in the space of healing,
Vitality and nourishment with your presence and fully immerse in silent surrender.
Gently begin to bring back your awareness to your body in this moment.
Bringing your attention to the sense of sound.
The support surface beneath you is providing.
Any taste in your mouth,
Any fragrance you can sense with your every inhale and exhale.
Take a moment to appreciate your effort to do this meditation practice and if you had an intention set at the start.
Just repeat in your mind and if you like you can keep this intention as you move on in the day.
If you like you can start to wiggle your fingers,
Toes,
Move your neck side to side,
Stretch your arms and when you feel ready you can begin to open your eyes to look around.
The space that you just created in your meditation practice is always available.
It's always there for you to come back.
Thanks for joining me today.
I would like to conclude with a Vedic mantra.
May every being be happy,
Healthy and live with peace.
May all experience goodness,
Witness mystical divine events.
May none suffer or be in pain.
May peace bestow on us all.
Thank you.
