Okay,
Let's get started.
Welcome to today's meditation.
If you haven't already done,
Sit straight back neck and the head in a straight line.
If you're sitting on the chair,
Make sure your feet are flat on the floor.
Just try to feel the place where you're sitting.
Make yourself comfortable.
Try to observe the breath.
Let's monitor the air coming in and leaving your body.
If you haven't already done,
Please gently close your eyes.
Take a deep long breath into your belly.
Now breathe out all of them through your mouth.
Do that couple of times till the energy settles within your body.
Empty the lungs entirely.
Now take a deep long breath and gently let it go through your nose.
Now let's breath find its natural way of breathing.
Bring your attention to your nostrils.
Let's observe for few breaths where the air touches your nostril as it goes in and it goes out.
It could be one point at the area of the nostril.
Don't try to change or alter or hurry the breath.
Just let it be a natural way of breathing.
As you monitor the breath by bringing consciousness to your nostril,
The thoughts,
Ideas will float in your mind.
Let them float away as they come in without any attachment.
Let them float away as they come in without any attachment.
Let them float away as they come in without any attachment.
As you observe the breath by concentrating on the nostrils,
If you wander in your thoughts,
Gently bring it back to this particular point.
Let them float away as they come in without any attachment.
Let them float away as they come in without any attachment.
Regularly keep checking if your mind is with your breath or is it wandering.
Let them float away as they come in without any attachment.
Let them float away as they come in without any attachment.
Let them float away as they come in without any attachment.
Let them float away as they come in without any attachment.
Now bring your consciousness to your body and surroundings where you are sitting.
Try to do the body scan from the top of your head to the tip of your toe.
Gently go through each part of your body.
Observe the emotions.
Observe any distress.
If you find any part of the body stressful or discomfort,
Breathe into that part.
Gently instruct to relax and observe the discomfort is disappearing.
It could be physical,
It could be psychological pain.
Try to understand the emotion behind the distress.
Have an intention and a thought to relax.
The energy flows with the thought.
Let them float away as they come in without any attachment.
Now gently bring your attention back to your forehead in between your eyebrows.
Let this consciousness scan your mind.
Try to hear the clutter or the thoughts in our mind.
What is that we talk ourselves constantly.
See the patterns,
Habits.
Are they planning,
Calculating,
Judging,
Comparing or worrying,
Dissatisfied?
Just observe what is the pattern of thoughts we carry.
Are they dwelling on the past memories?
Are they dwelling on future?
Are we chasing the future?
Now gently let's try to let go of all that for one minute to see and feel the silence.
Just reassure yourself that even if you quit thinking for a minute,
Everything outside and inside will be okay.
Nothing is going to be disastrous.
Our thinking doesn't change anything outside.
So let's hold for a minute.
Give yourself permission to allow this moment to be silent.
Without any thoughts,
Without any judgment,
Without any worries.
So let's feel the silence for a minute.
Okay.
Okay.
Okay.
Now reflect on the silence.
How did you feel?
Was it silent enough?
Have you attained the peace or a status of silence and samadhi for a minute?
Where no thoughts,
Nothing bothers us,
Nothing from past,
Nothing from future.
Just living at this moment,
Enjoying the silence and peace.
So now with this background noise,
Let's try to attain the same thing.
Let's try to keep our mind silent for one more minute.
Okay.
Okay.
Okay.
Okay.
Observe your one minute silence.
Did it help you?
Even with the very slight noise,
Was it peaceful and silent in your mind?
With this exercise,
You can try it out with the loud noises.
The aim is take one minute of an hour.
Every top of the hour,
Take a minute.
Let's try to silence your mind.
Feel the silence.
Then get back to your day-to-day work.
Do you feel relaxed and calm and centered?
Just observe those.
Your heart rate goes down,
Your breathing will become very subtle.
When you know it's time to leave this place or finish the meditation,
Begin to return.
Let your breathing back to normal.
Gently take a couple of breaths.
Pause a moment.
Reflect on the meditation.
What was useful?
What can you take away?
What can you practice?
It could have been one or two minutes you experienced the silence.
How could you take it to the rest of the day?
How could you expand on this?
Just reflect on those thoughts.
Meanwhile,
Thank you for meditating with me.
Thank you for my spirit guides and sisters,
Ascending masters who enable me with knowledge and wisdom to conduct this meditation.
May you all be free of suffering.
Lots of love and light.
Thank you.
Thank you.
Thank you.
When you are ready to finish the meditation,
Wiggle your toes,
Fingers,
Rub your hands.
Gently place them on your eyes.
Take a quick pause.
Big gratitude for this life and the opportunities we get.
When you are ready,
Gently open your eyes.
Thank you.
