Let's get started.
Get your comfortable position.
Make yourself comfortable.
If you feel comfortable close your eyes.
Take a deep long breath into your belly.
Let go all through your mouth.
Just do that three four times.
While you breathe out make sure that your lungs are totally empty.
Let go all the air you inhaled.
Take a deep full breath.
Don't strain,
Don't rush.
Let the breath go back to naturally.
Let the breathing happen naturally without any force,
Without any rush.
While the natural breathing happens bring your attention or awareness to tip of your nose and upper lip area.
Be an observer of your breath where it touches your nostrils,
Where it leaves your body.
If you're comfortable with last week's numbering,
Breathe in,
Breathe out,
Count one,
Breathe in,
Breathe out,
Count two until you reach to nine then start again from one.
In both scenarios if you ever lose your count or your breath,
Monitoring your breath,
Gently bring it back to the breath and start from counting one.
Let's do that few minutes.
Breathe in,
Breathe out,
One,
Breathe in,
Breathe out,
Two.
Continue until nine.
At any time you lose the counting that means your thoughts were wondering.
Gently bring it back to one again.
If you want to practice the monitoring breath just monitor on your tip of your nose on the upper lip area as the air enters into your body and as the air leaves your body.
It's going to provide the pauses so you monitor your breath or you monitor your count.
Breathe in,
Breathe out,
Count one,
Breathe out,
Count two.
Regularly check on your breath or on your count.
Make sure that your mind is not wondering in your thoughts.
Breathe in,
Breathe out,
Count one,
Breathe out,
Count two.
Breathe in,
Breathe out,
Count two.
Breathe in,
Breathe out,
Count two.
Breathe in,
Breathe out,
Count two.
Breathe in,
Breathe out,
Count two.
Breathe in,
Breathe out.
Keep monitoring your breath,
Keep monitoring your numbering.
Anytime if your mind wanders gently bring it back.
Let's do the breathing for some more time.
Any part of the body,
Anything pains or discomfort happens.
Try to breathe in,
Breathe out.
Let's try to be autonomous during this meditation.
Keep your mind not to waver between the pain or the pleasure.
Breathe in,
Breathe out,
Count two.
Let go any thoughts,
Any discomfort.
Breathe in,
Breathe out,
Count two.
Breathe in,
Breathe out,
Count two.
Breathe in,
Breathe out,
Count two.
Breathe in,
Breathe out,
Count two.
Breathe in,
Breathe out,
Count two.
Breathe in,
Breathe out,
Count two.
Regularly observe your thoughts.
Observe your breathing.
If your mind wanders gently bring it back to the breathing.
Breathe in,
Breathe out,
Count two.
Breathe in,
Breathe out,
Count two.
Breathe in,
Breathe out,
Count two.
Breathe in,
Breathe out,
Count two.
Breathe in,
Breathe out,
Count two.
Breathe in,
Breathe out,
Count two.
Breathe in,
Breathe out,
Count two.
Breathe in,
Breathe out,
Count two.
Breathe in,
Breathe out,
Count two.
Breathe in,
Breathe out,
Count two.
Breathe in,
Breathe out,
Count two.
Breathe in,
Breathe out,
Count two.
Breathe in,
Breathe out,
Count two.
Bring your attention to your surroundings,
The sounds,
Energies,
Smells.
Feel them for one second.
Take a long breath and let it go.
Breathe in all the strength in the universe into you and release all the tension and stress you're carrying.
Now you bring your attention to inside you by taking a deep breath,
Observing inside your body.
Are you holding any stress or tension to the body scan from the top of your head to the toes?
If you feel you're holding any stress or tension,
Breathe into that part.
Breathe in strength,
Breathe out tension.
Do that multiple times to relax your mind,
Body.
Take a couple of deep breaths to ground yourself.
Allow your breath to find its natural way of breathing.
As anything enters your thoughts,
Mind,
Allow them to go without any attachments to you.
As you sink into this comfort,
Relaxed,
Silence mind,
I want you to bring some happy thought into your consciousness.
It could be a person,
Place,
Situation.
Feel the happiness.
Bring that thought.
Visualize it as if it's happening right now.
Let your happiness vibrate your entire physical body.
As the happiness fills your physical body,
All the tension,
Stress goes away easily.
Let your breathing be as slow as possible.
Let the breathing maintain the peace and silence in your mind and body.
Watch your thoughts which come and go like a passing cloud in the sky.
Observe the temperature in your body.
Observe on your third eye area.
Are there any movements?
Allow yourself open to the universal divine energy to heal you.
Feel the relaxation you're going through as it calms your mind,
Grounds you and centers you.
Feel the quietness in the breathing.
Feel the quietness,
The momentary quietness you acquire in between the breaths.
Feel the quietness in your body.
As you observe your thoughts are slowly slowly reduced.
You gain the silence and peace in your mind.
Until you feel it,
You will know the silence.
Just enjoy that quiet and peace in your mind,
Which is pretty addictive.
Let go of everything right now.
Nothing is important right now.
Feel the energies around you,
Feel your aura.
Visualize the energy you are emitting right now.
Feel the white light around you,
Which is cleansing and clearing all the energies which doesn't serve us right now,
Which are protecting you from any negativity dotted at you.
That's the one thing you want to let go in this bright light.
Take a moment to think.
When you are ready,
Visualize you write it on this piece of paper and let it burn off with this white light,
Which is around you.
Feel the relief when it burns off.
Feel the lightness it causes you.
Feel the freedom you acquire with this light.
Let go all that doesn't belong to us.
Let go all that doesn't serve us right now.
Let go all that what others think about us.
Let go all that doesn't get expressed.
Bring some happy thoughts again into your mind.
Let the happiness surround all the emptiness within and around us.
When you know it's time to leave this space,
Gently bring your attention to the breathing.
Take a couple of deep long breaths.
Pause the moment.
And the meditation.
Remember,
You can return to this happy place,
Letting go place anytime you wish to,
Anytime of the day,
Just by monitoring your breathing,
Instructing you to let go.
Remember the peace and silence you brought to yourself.
Before you open your eyes,
Feel the goodness of the meditation what brought you into your consciousness today.
Take a moment to reflect.
Take a deep long breath.
Wiggle your toes.
Wiggle your fingers.
Rub your hands.
Place them on your eyes.
Gently open your eyes.
Thank you.
Thank you.
Thank you for meditating with me today.
Thank you.
