Let's get started.
Welcome to today's meditation.
If you haven't already done so sit straight back neck and the head in a straight line.
Let's take a deep long breath into your stomach.
Let go all through your mouth.
Let's do that three four times.
Gently let the breath find its natural way of breathing.
Just observe the breath for few minutes without altering,
Without changing,
Without forcing.
Just observe the air coming into your body and leaving your body.
Observe the subtleness in your ear which is coming into your body.
Observe the temperature of the ear while you inhale and while you exhale.
If you haven't done so please gently close your eyes,
Drop your shoulders,
Relax your body.
Try to let go all the thoughts,
All the situations happen from morning or whatever is planned for the rest of the day.
Just let them be where they are.
Now gently bring your consciousness to the breathing.
Bring your consciousness to the nostrils where the air touches your body before it enters into your system.
There might be a single point or area of the nostrils where you feel air making contact with you.
Observe a few breaths.
You've been point the area.
Just observe the breath.
Observe the area of the nostrils.
Now bring your full consciousness to this nostrils where you pinpointed the area of your nostril.
Anytime you find yourself mind wandering gently bring it back to this area.
Let every breath relax you.
Just observe the nostrils where the air comes in and leaves your body.
If your mind wanders gently bring it back to this nostrils part.
It's natural for mind to wander.
It's okay.
Be gentle with yourself.
Gently bring your attention back to this observation point.
Let's try that for a few minutes without any guidance.
Keep observing your mind.
Is it with your breath or is it wandering?
If you catch yourself wandering gently bring it back to the nostrils,
Your observation point.
Any discomfort,
Any part of your body stress just breathe into that part.
It's a subtle instruct to relax.
Let's try that again.
Gently bring your attention back to this nostril.
Observe your breath,
Observe your consciousness,
Observe how subtle your breathiness becomes.
Gently bring your attention back to this nostril.
Gently bring your attention back to this nostril.
Gently bring your attention back to this nostril.
Gently bring your attention back to this nostril.
Keep observing your mind.
Is it still with breath or is it wandering?
If you catch yourself wandering gently bring it back to the breath.
Gently bring your attention back to this nostril.
Now gently bring your attention to your physical body where you're sitting.
Let's bring the attention to inwards.
Bring the consciousness to your forehead in between your eyebrows.
People sight your body through a body scan to see any part of the body.
You feel any energy flowing the energy telling that part to relax.
Because you scan,
Observe and carrying any emotions.
What is the predominant emotion you're feeling right now?
What is the story behind that emotion?
Why am I feeling the way I'm feeling right now?
Without any external influence let's observe ourselves.
Why are we feeling?
Why are we burning out ourselves?
Just by carrying those emotions.
You tap into that discomfort or emotion.
Question are you ready to release it?
The more we resist the more harder it becomes.
If we let go with the flow life will be very harmonious.
Imagine the release feeling.
What does it mean?
Once you release the emotion what does your system or body system feel afraid of?
I think it's time just have an intention that you're letting go.
Let go of everything.
If you decide to let go doesn't mean that we're acknowledging or endorsing.
As you release the emotion feel that part with love self love and compassion towards you.
By bringing some happy thoughts into your memory.
Could be a person or a place or a pet or it could be totally imaginary.
Let this happiness vibrate too through your entire body.
Let it fill all the emptiness.
Let's let's expand this silence and happiness to our immediate family members.
Extended family members.
Everyone at our workplace and situations.
To anyone who might use this.
Just have an intention and energy flows where you intended to go.
Gently bring it back to yourself.
Sit with this silence and peace happiness for a few minutes before we conclude the meditation.
Thank you for meditating with me today.
Thank you for my spirit cards and ancestors,
Central masters.
Enabling the wisdom to conduct this meditation.
Thank you.
Thank you.
Thank you.
May you all be free of suffering.
Lots of love and light to me.
When you're ready to finish your meditation,
You feel your toes.
Rub your hands.
Place them on your eyes.
Gently open your eyes.
Thank you.
