Okay welcome to today's meditation let's get started.
Take a deep long breath and let it go through your mouth all at once.
Do that three four times.
And let the breath settle in with the natural breathing pattern.
Just be an observer of the breath.
So first 10 minutes we'll be just doing the breath work.
There are two techniques we taught last time.
One is observing the breath on tip of your nose on the upper lip.
As the air comes in and air leaves the body just observe that one particular point.
Second technique is when you breathe in breathe out count one go up to nine and then come back to one.
Two techniques if you lose your count are the breath observing the breath gently bring your mind back to the breathing or the counting start from one.
So let's practice the two techniques I'll go through with you two either one of them is fine you don't have to do two.
So the first technique is just observing the breath.
So let's bring our consciousness to the tip of your nose on the upper lip area.
Let's monitor the air coming in and leaving our body.
Don't try to change or alter anything.
So anytime if your mind wanders gently bring it back to the breathing by observing the tip of your nose.
I go through the counting now so breathe in breathe out one breathe in breathe out two keep going until nine then come back to one again.
Anytime if you lose the count bring it back start from one again.
I'm going to give long pauses so that you practice yourself the breathing.
Each one of us goes through just you you regularly check your breathing regularly check your can't either technique you're following you you you you you you you you you regularly check your mind is the mind concentrating on the breathing or or the counting,
If not gently bring them back.
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Let the breathing help you to be gentle,
Soft,
Quite patient.
Balance your awareness between body,
Breath and your mind.
Try to be present right here,
Right now.
Today we will do some acceptance meditation.
Now notice what's present right now,
Right here with you.
Do you hear any noises around?
What is present with you?
Any emotions?
Any sensations arising in your body?
Any energy that you can sense through your breath?
Any emotions or habitual thought mind?
Whatever it is,
Let it be.
Let's welcome that with the open heart.
Allow it to be where it is,
What it is.
Don't try to change it or chase it or don't try to push it away.
Our aim is to be still during this sensation,
Emotion or the pain,
Whatever that is.
Can you remain still in this moment with your awareness?
Accept this is how things are right now,
Right here.
Notice how it is without attachment and accept as is.
Accept it without any judgment,
Any attachment.
Accept that you are in the right place at the right time.
By accepting you're not endorsing it.
Acceptance is not the opinion.
Acceptance is simply recognizing and noticing.
Watching mindful and awareness of reality as it is.
Just be mindful that everything what we accept or we don't accept,
They do change.
We live in the world of change.
When you fight it,
Your energy will be drained.
You can thank your mind and body for accepting what it is,
The way it is.
Accept all the sensations that are arising in your body.
Welcome them.
Give them space.
Observe in your mind is there a stillness or any movements in your minds or thoughts.
Reaffirm yourself.
This is how things are right now,
Right here.
I am meant to be where I am.
Nothing needs to be different.
Nothing needs to change.
The moment you accept what's been offered,
Your mind rests ease.
Take a deep long breath into your belly.
Let all the acceptance settle down with your mind,
Body and intellect.
Take a moment to comprehend the meditation.
What is that you're accepting?
What is that you're fighting?
What part of your body your sensations were raising?
Was that the heart was raising?
Any feelings in your tummy,
Legs,
Back,
Chest,
Wherever the sensations were raising.
Breathe in,
Accept everything as is.
When you're ready,
Wiggle your toes and your fingers.
Rub your hands.
Close them on your eyes.
Gently open your eyes and sit for a few minutes before you get up and do the normal work.
Like to thank you for meditating with me today.
Thank you.
Thank you.
Thank you for learning the
