Close your eyes,
Be comfortable.
Just keep your spine straight.
Don't stretch too long,
It might be painful.
Just stretch as much as you can where you are comfortable with it.
Take a deep long breath.
Just let it go all of it through your mouth.
Do that a couple of times.
Now bring your attention back to your breathing.
Just let the breathing happen naturally.
Don't try to alter it or change it or force it.
As natural breathing occurs,
Bring your attention to your nostrils.
Observe air coming in and air leaving your body.
You feel subtly the air touching your nostrils.
Sometimes you do heavy breathing,
Sometimes you do naturally,
The air comes and leaves.
Just be an observer of what's happening.
Sometimes deep breathing,
Sometimes shallow breathing.
Slowly,
Slowly it regulates,
Goes to the rhythmic breathing.
If you are doing a shallow breathing,
This force,
The air goes deep inside the belly.
I'll keep time tracking.
Just let go all the thoughts,
Let go all the questions,
Let go all concerns,
Discomforts in your body.
Let them be where they are.
Any thoughts,
Any discomfort,
Gently bring your attention to the breathing.
Pay attention to the nostrils.
Slowly you see those thoughts and pains are disappearing.
Slowly you see those thoughts and pains are disappearing.
If your mind wanders away from the breathing,
Gently bring it back.
Slowly you see those thoughts and pains are disappearing.
Slowly you see those thoughts and pains are disappearing.
Slowly you see those thoughts and pains are disappearing.
Gently bring your attention to your nostrils,
Tip of your nose.
Be an observer of your own breath.
Let everything else be like a passing cloud,
Don't connect it.
Let's observe which nostril the air is going in.
Is it from left or right or is it both of them?
The same way which nostril the air is leaving your body.
Left,
Right or both of them.
Left,
Right or both of them.
Breathe in,
Breathe out.
Breathe out.
Breathe out.
Gently bring your attention to your nostrils whenever mind wanders.
Breathe in.
Breathe out.
Breathe out.
Breathe out.
Let go all the thoughts.
You can already see your mind is quieting.
Feel the peace and silence inside your mind.
Let go.
With the silence,
Let's do some guided meditation.
Take a deep long breath.
Bring your attention to your physical body.
Adjust if you need to adjust any part of your body.
Our aim is to keep the posture for next 15 minutes or so while we do this guided meditation.
Take a deep long breath into your belly.
Slowly let it go from your nose.
As you settle in,
Let's do a quick body scan to see any part of the body you're holding the stress attention.
Start from your toes.
Slowly bring awareness to every part of your body until top of your head.
If any part of the body needs attention,
Just breathe into that heart.
Let it relax.
Your anchor point is your breathing.
Anytime if your mind wanders,
Just bring that back to your breathing tip of your nose.
Visualize a white light coming from the top of your head from the sky as it touches on the skin surface of your head.
Visualize a golden or white light penetrating through your body.
Feel your entire head and skull relaxed.
White light is connected to the divine energy.
As we do visualize the white and gold light,
Slowly let it penetrate through your third eye in between two eyebrows on the forehead.
Visualize the purple color.
Let the purple color cleanse and optimize your third eye.
Slowly let the white light penetrate through your throat.
Visualize a blue color which cleanses,
Balances and optimizes your throat chakra.
Let the light pass through your chest,
Heart area.
Visualize a green or a pink color.
Filling your heart with love and compassion.
Open yourself to receive the divine love.
Let the light pass through your lungs,
Just above your navel point.
Visualize a yellow color which optimizes and balances your chakra.
Let the light pass through your navel area,
Your belly.
Visualize an amber color or orange color.
Let it pass through your base to the mother earth.
Anchor yourself.
Visualize the red color in your base.
Let go all the negativity,
Toxins,
The energies which are not helping us right now.
Through this white cord to mother earth,
Let it anchor and ground there.
We thank mother earth and earth for taking all this from every human being.
Transmitting into the positive and divine energy.
Visualize the rivers coming,
Very powerful,
Divine energy from mother earth back to us.
Through our base,
Second solar plexus,
Heart,
Throat,
Third eye,
Eye to the crown,
Top of your head,
Connecting back to the skies.
Let the both energies sink and cleanse and protect us.
Let go all our doubts,
Questions,
Queries,
The stories what we told ourselves,
Which are not serving us anymore.
We plus and release all those things.
We plus and release all that doesn't serve us.
Let the white light ground them.
Let this white light protect us from external and internal negative stories,
Toxins which we create.
Let the divine energy heal any issues we have been built up from long time.
Heal us from any forgiveness,
Any harsh stories we told ourselves.
Every time we speak negative about ourselves,
We create a block.
Every time we curse ourselves,
Creates another block.
Let this divine energy remove and cleanse all those blocks,
Replace with love and compassion.
Let's forgive everyone and everything which caused us the pain.
We forgive because they don't deserve what they deserve.
We don't judge them.
We forgive because we want to let it go.
We hurt ourselves enough.
We decide to let go.
Let's fill our physical and psychological body with love and compassion,
Which radiates through inside out.
With this healing and love and compassion,
Let's share this with our family members.
Let's send this to the extended family members,
Pets,
Situations,
Work colleagues,
Their families.
Lastly,
Let's send this to the people who are not nice to us or who are causing hurt.
Because they deserve this more than anyone else.
They are in pain,
Suffering.
Let's send it to anybody who needs it right now.
A lot of people are suffering in the world.
Let's unconditionally send this healing and love and compassion to everyone.
Slowly,
Gently bring your attention back to your physical body.
As you bring awareness,
It disconnects from your white light.
So that you're aware you're not floating.
You're grounded where you're sitting.
Gently wiggle your toes and fingers.
Rub your hands and place them on your eyes.
Slowly neutralize and open your eyes.
Thank you for attending this meditation.
May you all be free of suffering.
May you all be love and compassion be with you all the time.
Thank you.
Thank you.
Thank you.
