Let's get started.
Good morning everyone,
Welcome to today's meditation.
Thank you for being here.
If you haven't done already so sit straight if possible back,
Chest,
Neck and the head in the same line.
If possible keep your feet flat on the floor if you're sitting on the chair or uncross your legs or arms.
This is the natural way of energy flowing.
So let's do some breathing to center ourselves then we'll go through some guided meditation.
Put an intention for the meditation today whatever that you're seeking.
And take a deep long breath into your belly and then just let go all at once.
Do that couple of times.
Now let breath find its natural way of breathing.
Let's observe the breath for a few minutes.
Observe the air coming into your body and air leaving your body.
Just be an observer without forcing or altering anything.
Now gently bring your attention to tip of your nose,
Nostrils area on upper lip part where the air touches your nostril before it goes into your lungs.
Just observe air coming in and leaving your body.
There will be an area of your nostrils where it touches.
So as you breathe in,
As you breathe out,
You'll find that particular area.
So gently bring your attention to that particular area.
If you find it difficult to pinpoint you can do the counting.
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Count until nine and then come back to one again.
There's two techniques if you wonder your mind is wondering gently bring it back to either one of them.
Constantly keep checking is your mind is with the breath or the count or is it wondering in your thoughts.
Gently observe the breathing as you do the conscious breathing the thoughts will reduce.
When you ground and center yourself.
Any discomfort,
Stress,
Just let them be where they are don't attach to them.
Regularly keep checking is your awareness is with the breath or wondering in the thoughts.
If you catch yourself it's wondering gently bring it back to the breathing.
You you you you you you Now take a deep long breath into your belly.
Do a quick body scan from top of your head to the tip of your toe.
If you feel any part of your body is holding any stress or tension,
Breathe into that part.
Instruct that part to relax.
Visualize that the stress is being released.
As you breathe in,
Gently the stress releases your body.
Now feel the surroundings where you are sitting.
Observe,
Do you feel energy,
Your aura?
As you close your eyes,
You can visualize yourself sitting.
Do you see any colors around you?
Do you feel any feelings around you?
Just observe.
Don't need to question.
You need to think deeper.
Now gently start bringing your attention back to the breathing.
Choose a breath that reflects all of your qualities you desire in your mind.
Gentle,
Quiet,
Patient,
Steady,
Whatever the quality you want to reflect your mind.
Breathe in at that space.
As you breathe in,
Gently drop your shoulders.
Make sure that your rest of the body is relaxed.
Relax your jaws.
Don't crunch.
Let your head and neck loose.
Don't hold any stiffness or stress in your body.
Balance your awareness between three spaces of your mindfulness,
Your body,
Your breath,
And your mind.
Be present right here with all these three things,
Your body,
Your breath,
And your mind.
Rest all,
Let them be where they are.
We don't want to connect to any of those things right now.
With this awareness,
Notice what's present here with you right now.
What emotions do you feel?
Those emotions,
What sensations they are causing in your body.
Do you feel any tingling,
Weight on your body?
Do you feel any heaviness in your head or shoulders or in your stomach?
Are any habitual thoughts which are popping in your mind?
Whatever it is,
You notice,
Acknowledge,
And allow it to be where it is.
Don't try to change it.
Don't try to chase,
And important,
Don't try to push it away.
You can remain still and spacious in your awareness.
As you accept what it is that's arising,
You're taking the power back to you rather than to the situation.
This is how things are right now,
Right here.
This is how they are and accept it the way they are.
Acceptance is allowing the space non-judgmental,
Unattached.
Acceptance is not endorsement.
It's not an opinion.
You're recognizing and noticing it.
We choose to accept.
Since we're letting go,
We're not holding any resistance.
As you feel the acceptance,
Your mind-body feels lighter.
Feel the weight lifted off your shoulders.
And feel the sensation of lightness it's created.
What's present here with you is a lighter energy.
Feel what's rising off your body.
What sensations do you feel?
What can you sense through your breath,
Through your body?
Is there any stillness in your mind?
Are any movements in your mind and thoughts?
Again,
We accept the way they are right now,
Right here.
We accept.
In your acceptance,
You give what is that you notice,
The freedom to change.
The new and reality are no longer battling.
Reality no longer has defended itself.
Has to defend itself.
Has to defend itself.
Doesn't have power on you.
The more we resist,
The more pain we cause to ourselves.
Feel the freedom of the breath into your body and leaving it without any heaviness.
Every breath indicates how we are feeling in your mind and body.
Breathe in the divine spiritual energy.
Sense the whole body,
The breath and the mind itself opening into the freedom of acceptance without any resistance.
Nothing need to be different than what it is right now,
Right here.
From the spaciousness of acceptance,
Tap into the wisdom that acceptance provides.
Sit with this acceptance to see what wisdom it's providing to us.
How much pain did we cause ourselves with the resistance fighting through?
Imagine yourself,
You're holding an object for longer period of time on your hand.
It's going to hurt you.
Acceptance is just either let go or not to connect it.
Just drop it.
Whatever that means to you.
Connect to the wisdom in your body and in within your breath and in the mind.
With this awareness,
You can ask yourself a question.
Who am I?
What should I do next?
Just put those questions outside.
Bring them to inside.
Let the wisdom find its way to answering those questions.
Again,
Equally accept the answer what you feel.
With this awareness,
Just sit eyes closed for few minutes,
Contemplate the meditation.
Meanwhile,
Thank you for meditating with me.
Feel blessed with my spirit guides and ancestors,
My parents providing me this guidance to conduct this meditation.
Thank you.
Thank you.
Thank you.
May you all be free of suffering,
Lots of love and light towards you.
When you're ready to end the meditation,
Wiggle your toes and fingers,
Rub your hands,
Place them on your eyes.
Gently open your eyes.
Thank you.
