Welcome to today's meditation.
Let's get started.
Thank you for being here.
Head straight,
Back,
Neck and the head in a straight line.
Just observe the breath for a few seconds.
Let's observe the inhale,
Exhale.
As you inhale and exhale,
Just observe the breath coming in and leaving your body.
Don't try to alter,
Change or force anything.
Just be an observer.
Now take a deep long breath into your stomach and let go all at once.
Do that 3-4 times.
Gently let your breath come back to its natural way of breathing.
Breathe into your heart.
Breathe into your stomach.
Gently breathe into your heart and then let that flow through your stomach.
Then gently let it go.
As you observe the breath,
Bring your awareness to your nostrils,
Upper lip area.
As you breathe in and breathe out,
Observe the nostrils where the air touches your body.
You feel a sensation as you breathe in and breathe out.
If you find it hard to identify,
You can use the numbering.
Breathe in,
Breathe out 1.
Breathe in,
Breathe out 2.
Count up to 9,
Then start from 1.
And both the techniques,
If your mind wanders,
Gently bring it back to either of the one with your following.
Just be an observer of your breath.
As you observe,
Slowly the thoughts will reduce.
Breathe in,
Gently breathe out.
Next few moments are going to be quiet.
Just use the music to anchor yourself,
Check on yourself where your thoughts are.
If your mind ever wanders,
Gently bring it back to the breathing.
Breathe in,
Breathe out 2.
Breathe out 3.
Breathe in,
Breathe out 4.
Breathe out 5.
Breathe in,
Breathe out 6.
Breathe out 7.
Breathe out 8.
Breathe in,
Breathe out 9.
Breathe out 10.
Breathe out 11.
Just observe your breathing.
Make sure that your consciousness is around your breathing.
Let go any thoughts.
Let go any stress.
Anything which is causing you the discomfort.
Easier way to let go is bring your attention to the breathing.
The thought what you generated will disappear shortly.
Let go any thoughts.
Let go any stress.
Let go any stress.
Let go any stress.
Let go any stress.
Keep checking your breath,
Keep checking your mind.
Let go any stress.
Let go any stress.
Bring your attention to inverse to see how you're feeling right now.
Notice any worries,
Fear,
Anger,
Irritation,
Any judgment.
What's the emotion which you're facing?
See which part of the body you feel those emotions.
Just breathe into that part visualize that the block has been slowly removed.
Take a deep breath.
See if you feel any discomfort.
Any blocks,
Any uncomfortable emotions which are worrying you right now.
Gently breathe into that part.
Now take a deep breath.
Check any thoughts,
Any plans,
Anything other than being here is on your top of your agenda.
If so,
Gently breathe in and breathe out,
So that it clears your mind.
As you breathe in and breathe out,
Allow those thoughts to flow out.
Now that we are clear with the emotions and thoughts.
Let's focus on the events,
Experience,
Or people,
Pets,
Or profession for which you feel grateful on a daily basis.
So bring at least three thoughts which you are grateful for today.
If nothing prompts,
The gift of life itself is the most precious gift for us.
We're alive,
We're breathing.
Just ponder on someone gave birth to us,
Someone fed us as an infant,
Someone taught us how to stand up,
Walk,
How to speak.
Let's show gratitude to that person who has done all these things and we are grateful for that.
The gift of hearing and seeing without any disabilities,
We are able to see,
Hear clearly and understand the things coming towards us.
Let's be grateful for that gift.
You can bring any other things you are grateful for today.
Gratitude and gratefulness brings happiness within our souls.
Take a moment to reflect on your own reasons to feel grateful today.
Feel so much to feel grateful for this,
At this moment in our lives.
Gratitude fills our hearts and minds,
Uplifting our souls.
Let's expand our gratitude towards our family members,
Pets,
Work colleagues,
Everyone who has contributed towards our lives to shape up who we are.
With this awareness,
Bring your attention back to your body.
Stay eyes closed.
Comprehend the meditation.
I like to show my gratitude to my guides who enabled me to conduct this meditation.
Thank you for meditating with me today.
Thank you,
Thank you,
Thank you.
May you all be free of sufferings.
Lots of love and light.
Thanks.
When you're ready to finish the meditation,
Just wiggle your toes and fingers,
Rub your hands.
Place them on your eyes.
Stay for a few seconds before you opening your mind.
May you all have a wonderful day.
Thank you.
