Welcome to today's meditation.
Make yourself comfortable.
Sit straight back neck and head in a line in the same line.
Adjust your posture and cross your legs if you're sitting on a chair.
Keep your feet flat on the floor.
If possible,
Keep your palms facing up in a seeking position.
Just have an intention for today's meditation.
Rate yourself how you're feeling right now.
Zero being very quiet,
Ten being very disturbed.
Adjust your mind rating.
We'll do the cross check at the end of the meditation again.
Take a deep long breath into your stomach.
Let go all through your mouth.
Let's do that a couple of times.
Let your breath find its natural way of breathing without any altering,
Forcing.
Just observe your breath for a few moments.
Observe.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
It's natural for your mind to wander.
Gently bring your awareness back to the breathing.
Now observe your nostrils,
Tip of your nose.
As you inhale and exhale,
You find a spot where air touches your nostril.
It'll be so subtle.
Observe for a few breaths.
That'll be your anchor point during this meditation.
Any time if your mind wanders,
Gently bring your awareness back to this particular point.
As you inhale and exhale,
Observe the air temperature as it enters into your body.
Observe as it leaves your body.
Just by doing this,
You reduce your thoughts.
Be present.
Let go everything which has been disturbing you.
Just be an observer.
Don't try to alter.
Don't try to change anything.
Let go everything which has been disturbing you.
As we observe,
It's natural for your mind to wonder in the thoughts.
As soon as you catch yourself,
Your mind wondering,
Gently bring it back to the breathing.
Be compassionate to yourself.
Don't be harsh.
Let go all the thoughts.
Let go all that doesn't require right now.
You and your breath,
Nothing else.
Observe the silence.
Observe the peace.
Let go all that doesn't require right now.
Let go all that doesn't require right now.
Breathe in and out.
You should really check on your mind.
Still with the breathing.
Gently bring your attention inwards.
Still observing the breath.
Observe what emotions you're going through right now.
What is the predominant thought in your mind?
Ask yourself how you can let go that thought.
Seek answer for it.
Once you feel it's cleared,
Bring your attention inwards.
Let's do some gratitude practice.
Let's do some gratitude help us to remember abundance we already have in our life,
Which opens the gate for more abundance in our lives.
Three things you are grateful for.
It could be personal,
An individual.
Just pick three things.
Your gratitude why you're grateful for those three things.
Take your time.
As you express,
Observe the energy rise within you as you acknowledge you feel content.
Express gratitude by saying thank you.
Thank you.
Thank you.
Let's take attention inwards again.
Let's do some loving and kindness to ourself.
Rest your awareness and your heart space on your chest.
Now,
Open your heart.
Shift offering love and kindness phrases to self.
Happy.
Be safe and protected in all areas.
Let go all the doubts and questions.
Open your heart.
Visualize receiving this divine loving kindness towards you.
Be free of sufferings.
Be free of sufferings.
You can use your own phrases.
Just sending with intention.
Expect to receive back in hundred folds.
Use your own expressions,
Show some love and kindness towards you.
Be peaceful and happy.
Now gently let's bring inwards again.
Let's show some compassion for self.
A care about my sufferings.
A care about my sufferings.
Acknowledge my feelings.
Acknowledge my feelings.
Acknowledge my feelings.
Compassionate towards me as I show compassion to others.
Compassionate towards me as I show compassion to others.
Compassionate towards me as I show compassion to others.
I'll be free from sufferings.
You can use any phrases which resonates with you.
I do my best.
My best is good enough.
Just as an example,
You can use anything which comes to your mind right now.
Be compassionate towards you.
Don't dwell on the thoughts.
Don't go in a trail of thoughts.
Just be present.
Observe the breath.
Be compassionate towards you.
Let's do some love and acceptance to self.
I sound a bit off for some people.
I just allow myself.
Allow myself.
Allow myself.
I accept the way I am.
I accept the way I am.
I'm open to change for greater good.
I gently bring a happy thought in your mind.
It could have happened recently or in the past.
A totally imaginary.
Create as many details as you can.
What made you happy?
Feel the happiness feeling.
Let it resonate.
Let it penetrate through all parts of your body.
Raise your happy vibrations.
With this happiness,
Love,
Compassion and gratitude.
Let's share these merits with others.
Immediate family members,
Pets.
The situations we feel tough.
Let's share it with extended family members.
Let's share it with their pets.
Their situations.
Let's extend that to everyone at work,
Their families.
The situations we feel everyday.
Anyone who might be feeling low need this energy to raise themselves.
Just have an intention and the energy flows.
Gently bring it back to yourself.
Feel this love,
Compassion and joy wrapping you around.
Take few moments to comprehend the meditation.
What helped?
What could you take away?
What's the lessons learned?
Rate yourself how you're feeling.
Meanwhile,
Thank you for meditating with me.
I'd like to thank my spirit guides,
I'm Sai for giving me wisdom.
And them always to conduct this meditation.
May you all be free of suffering.
A lot of love and lights to everyone.
Thank you.
Thank you.
Thank you.
When you're ready to finish meditation,
Wiggle your toes,
Fingers.
Gently rub your hands.
Place them on your eyes.
Feel the warmth.
Gently open your eyes.
Thank you.
