Welcome to the meditation this evening.
Thank you for being here.
Today's meditation will concentrate on how to calm our mind and how to remove the anxiety,
Whatever comes along the way.
Please relax yourself.
Make yourself comfortable wherever you are sitting.
Let's tune into the music and the voice.
Start breathing.
Start breathing normally by observing the breath.
Pay attention to your nostrils where the air comes in and the air goes out.
As you settle in,
Pay attention to your breathing.
So the fear and anxiety comes hand in hand in our lives.
All of us will have in our background all the time.
Whether it comes out of as an anxiety or the fear.
One form is anger.
Underneath that is the fear.
So we need to pay attention to our thoughts.
What is producing the anger which is the cause of a fear?
What is that fear underneath that?
What is that we are afraid of?
What's going to happen to me?
Imaginary situations,
Imaginary loss.
All these things we are at mercy of our mind and our thoughts.
Thoughts are so powerful that we can't get out of them.
Even to identify the anger or the fear is the first step towards healing ourselves or controlling our thoughts.
And most of the people live in fear,
Anxiety,
Anger.
They visualize something,
They feel something.
They believe that that's the real life.
They'll never try to change anything.
All we need to do is change our story.
That changes the thought.
That puts us in the ease.
Just bring a situation recently you felt anxious,
Anger or fear to your top of your mind.
What was the topic?
What caused the anxiety?
Was it really real or imaginary?
Think back now.
Think about the consequence of that.
What was your body?
Vibrations?
How did you feel about it?
Did that really happen?
Or was it the story what you told yourself?
Let's take a deep breath into the belly.
Through your nose.
And then slowly let it go from your nose.
Take a deep long breath into the belly.
Hold.
Slowly let it go through your nose.
Slowly do the body scan to see any part of your body's holding any stress,
Tension,
Uneasy,
Tightness.
Breathe into that part of the body.
Slowly instruct to relax.
Do a quick check in on your mood,
Mind,
Thoughts,
Emotions.
Rate 1 to 10.
10 being worst.
How you feel right now?
Now slowly and gently withdraw the awareness from the mindful checking of your emotions,
Thoughts,
Your physical body.
Bring the attention back to your breathing.
Take conscious breaths which are observing your breath.
On tip of your nose as the air goes in into your belly.
And as the air goes out of your body.
Just be an observer.
Feel the freedom of that air which is getting into your body and leaving your body.
Just bring the very very happy thoughts in your mind where you feel the happiness.
Feel the feeling of the happiness.
So nice feeling.
Bring that expression into your consciousness.
It's like a waking up from a nightmare,
Realizing that it was just a dream.
Feel the happy feelings so that the nightmare will vanish itself.
Feel yourself safe and secured.
Fear or angrier the expression of our feelings.
The feelings come from our thoughts.
We try to concentrate on our thoughts.
Just do the mindful breathing.
Breathe into your belly.
Hold for a few seconds.
Slowly let it go.
As the air leaves your body,
Pay attention to your nostrils.
Let the thoughts be where they are.
Don't get attached to any of those thoughts.
Your mind wanders.
Slowly,
Gently bring it back to your breathing.
Slowly you feel patches of silence in your mind.
Maybe a few seconds.
Let's get started.
Just pay attention to your breathing.
When you do conscious breathing,
Your mind starts slowing down.
If your mind wanders,
Just gently bring it back by paying attention to your breathing.
Breathe in,
Breathe out.
As we settle in the breathing,
Just let mind concentrate on the tip of your nose.
Think about a situation,
How it impacted you recently.
When an external thing happens,
What happens to our body?
Why do we react in certain way?
Has that information got into our system?
Is it the media?
Is it someone told us?
Is it real?
Is it the story what we told?
Or the story we accepted it?
Isn't it the time we need to analyze these things?
Where does the fear generates from?
Where does the anger comes from?
Is it the fear of losing something,
Somebody?
Is it the fear of success?
If so,
What is that I'm going to lose?
If I succeed in certain things,
What is the fear that I might lose?
Just breathe in consciously.
Let this question sit on your consciousness.
Just bring your consciousness from your breathing to your temple.
Slowly bring them into your third eye area.
Just watch that space.
You might feel darkness.
By paying attention to that area,
You actually open up.
You might start seeing or feeling certain things.
Let the awareness sit in between your eyebrows,
Third eye area.
Just acknowledge that whatever it comes to as,
Just the feeling.
Feeling is created by a thought.
Where does the thought come from?
Now is the time to just let go of thoughts.
If we start learning to see the things as they are,
Without a story attached to it,
We might discover the cause of the pain or the fear.
As I make these statements,
Pay attention for a few seconds on those statements.
Then bring yourself back to the breathing.
Bring your attention and awareness back to breathing.
Breathe in.
Breathe out.
There is a practice called mindful thinking,
Which allows us to think mindfully without generating or without creating a story.
You can create a story by thinking the positive way of the situation,
Or removing this fear from the story,
Removing the anxiety from the story.
As you observed,
Thoughts of fear,
Thoughts of anxiety,
Just come and go.
Being mindful,
Being mindful thinking state,
We actually control what thoughts we allow.
As we become aware of our thoughts and the traps of fear,
We find ourselves in the present moment,
Which sets ourselves free from the fear,
Anxiety.
As you observe,
These are just the thoughts.
Slowly withdraw your awareness from the mindful thoughts.
Let's bring your attention back to your breathing.
Just be mindful breathing.
Let everything slowly melt down.
Let the breath be so powerful that nothing matters at this state.
Just let the breath take us to the peaceful,
Fearless,
Happy,
Compassionate place where we set ourselves free.
Just taking the breath of the free,
Which is so powerful.
As we come to the end of the meditation,
Let's send this freedom,
Breath of freedom to the people who live in fear and anxiety.
May they be free of suffering.
May they heal from whatever they're fear of.
May they get the energy to heal themselves.
If you know any particular person or a situation with you having a fear or anxiety,
Send this freedom and healing energy to that situation or the person by wishing them to be free of that suffering.
Bring your consciousness back to your body.
Feel your surroundings.
Feel where you're sitting.
Slowly start wiggling your toes and fingers.
If you wish to continue the quietness,
You can do so after the meditation is ended.
If you wish to get out of this meditation,
Rub your hands,
Place them on your eyes.
When you're ready,
Open your eyes.
I'd like to thank all of you for doing this meditation with me.
Thank my guides for their guidance to conduct this meditation.
Thank you.
Thank you.
Thank you.
