Let's get started.
Welcome to today's meditation.
If you haven't done so,
Adjust your posture,
Try to put any gadgets into do not disturb mode.
If you wear glasses,
Please remove them,
You don't need them.
If possible,
Close your eyes.
And again,
If possible,
Sit straight,
That's where the natural energy flows.
Let's do few minutes breathing meditation,
Then we'll get into guided meditation.
Take a deep long breath into your belly and then let go all at once through your mouth.
Do that three four times.
Then let the breath catch naturally.
Let the breathing happen naturally.
Once the breath comes back to natural breathing position,
Rate yourself how you're feeling right now,
One to ten,
One being very disturbed or either way,
One is being very quiet,
Ten is being very disturbed.
So we'll do the rating again at the end of the meditation just to see ourselves how we feel.
So if anything is bothering you,
If anything is in your head,
Too much going on at work or outside work,
Let's rate them.
Ten is being very disturbed,
One is being very quiet.
So once you've done the rating,
Just keep mental note of the number and bring your attention back to the breathing.
All we do is next five to ten minutes is the breathing.
Bring your attention to tip of your nose on an upper lip area.
Just observe the breathing as the air comes in and air leaves your body.
Let the laser beam focus on the tip of your nose,
Upper lip area.
Let go all other thoughts,
All other aches,
Discomforts,
All other things what happened before the meditation.
All we do is just observe the breath.
Anytime if you catch yourself,
Your mind wondering,
Gently bring it back to the breathing.
So let's do that for a few minutes.
If that becomes too subtle and if you can't manage the concentration on the tip of your nose,
You could do the other technique which is counting numbers.
So breathe in,
Breathe out,
Count one,
Breathe in,
Breathe out,
Count two,
Keep going until nine and then come back to one.
At any time if you lose the count,
Gently go back to one,
Start from one,
Beginning.
So either technique will work,
Try it out whichever works for you.
Breathe in,
Observe the breath,
Then breathe out,
Observe the breath.
Let's observe the temperature of the air coming into your body and temperature leaving your body.
When the air leaves your body,
What's the temperature?
So just observe that for a few minutes.
The breath and the air becomes crisper,
Quieter,
Becomes subtle,
No effort required.
Don't try to alter or change anything.
Breathe in,
Observe the breath,
Count one,
Breathe out,
Count two,
Keep going until nine and then come back to one.
Breathe in,
Observe the breath,
Count two,
Keep going until nine and then come back to one.
Breathe in,
Observe the breath,
Count two,
Keep going until nine and then come back to one.
Breathe in,
Observe the breath,
Count two,
Keep going until nine and then come back to one.
Breathe in,
Observe the breath,
Count two,
Keep going until nine and then come back to one.
Breathe in,
Observe the breath,
Count two,
Keep going until nine and then come back to one.
Breathe in,
Observe the air where it touches your nostril.
Breathe out,
Just observe when the air leaves your body.
Breathe in,
Observe the breath,
Count two,
Keep going until nine and then come back to one.
Breathe in,
Observe the breath,
Count two,
Keep going until nine and then come back to one.
Breathe in,
Observe the breath,
Count two,
Keep going until nine and then come back to one.
Breathe in,
Observe the breath,
Count two,
Keep going until nine and then come back to one.
Let's keep going for few more minutes.
Observe your thoughts,
Are they reduced?
Observe any discomfort,
Is it still there in your body?
Then bring gently back to the breathing again.
Any distractions,
Any thoughts,
Let them be like a passing cloud.
Breathe in,
Observe the breath,
Count two,
Keep going until nine and then come back to one.
Breathe in,
Observe the breath,
Count two,
Keep going until nine and then come back to one.
Okay,
Let's do some guided meditation for loving and kindness.
Adjust your posture if you have to.
Keep eyes closed.
Sit comfortably.
Try to relax whole body.
Do a body scan to see any part of the body you're holding stress or tension.
Breathe into that part so that you can relax.
Gently follow the instructions for next few minutes.
Take a deep breath in and then let go all the air out.
Let's do some loving kindness to receive for ourselves.
Think of a person who is very close to you,
Who loves you very much.
It could be someone from the past or present.
Someone is still in your life or passed away.
It could be a spiritual guide or religious belief,
Whatever you have,
Really doesn't matter whom you bring.
Imagine that person sending unconditional love.
Imagine that person right side of your physical body where you're sitting and sending you that unconditional love.
The way you want to receive it.
It could be hugs,
It could be comforting you,
Whatever the way you experience the love from that person.
Person is sending you wishes for your safety,
Your well-being and happiness.
Feel the warmth of the love and the happiness that is sending you wrapped around like a blanket around you.
Now bring to the mind the same person or another person who cherishes you deeply.
Imagine that person left hand side of your body who is sending you wishes for your well-being,
Health,
Happiness.
Unconditionally they're sending you this love and kindness.
Now imagine that you're surrounded by all the people who love you in this life,
Around you,
Front and back.
People who love you and who have loved you in the past.
Picture all of your friends and loved ones surrounding you.
Feel them around you.
Imagine sending you wishes for your happiness,
Well-being and health.
Open to receive this warmth,
Unconditional love and compassion coming towards you.
Any emotions,
Let them go.
Sometimes when we feel the love,
The tears flow out of us.
You're in a safe and secure environment.
Let them go.
These are all releases from you.
With this quiet and happy love and compassion space,
Let's send some loving kindness to loved ones.
Now you bring your awareness back to the person standing on your right.
It could be a person who is alive or past,
Doesn't matter.
Begin to send the love that you feel back to that person.
Wish that person happiness,
Health,
Wealth.
Send all your love and warmth wishes to that person.
You can use some of the phrases like,
May you live with ease,
May you be happy,
May you be free of sufferings.
Do the same thing for the person who is standing left of your side.
May you be safe,
May you be happy,
May you be healthy.
Whatever the phrases make sense to you,
Please use them.
May you be free of suffering.
Now bring your attention to all the people who surrounded you,
Who sent you the love and compassion.
May your life be filled with happiness,
Health and well-being.
May you be free of suffering.
Bring extended family members,
Pets,
Let's send some unconditional love and kindness to them.
May you all be free of sufferings.
May you be happy,
May you be healthy.
May you live ease and happiness.
Now let's bring the same love and compassion to our colleagues,
Workmates and their families.
May you all be happy,
May you all be healthy,
May you all be free of sufferings.
Take a deep breath,
Bring the attention to inwards.
Now let's say to ourselves,
May I be happy,
May I be free of sufferings.
May I be open to receive love and compassion towards me.
Take a deep breath into you,
Let go all the doubts,
Questions,
Trust that universe will bring so much happiness into our lives,
Love and compassion to our life.
Take one more deep breath,
Now let's do the same mind check to see where we stand now,
Rating from 1 to 10.
1 being quiet,
10 being disturbed.
Rate yourself and compare where you stand from the starting to the completion of meditation.
Take a deep breath,
Take a minute to comprehend the meditation.
When you are ready,
Wiggle your toes and fingers,
Rub your hands,
Place them on your eyes.
Stay there for a minute.
Thank you for meditating with me,
I'd like to thank the guidance I've been given today.
Thank you,
Thank you,
Thank you.
Have a wonderful day.
