Okay welcome to today's meditation.
If you haven't done so please adjust yourself,
Be comfortable wherever you are sitting or lying down.
Let's try to put everything which is going to distract us during next 15-20 minutes.
Put into non-disturbed mode,
Your mobile phones.
Take a deep long breath into your belly.
It's all let go through your mouth.
Do that three four times.
Take a deep long breath into your stomach.
Let go through your mouth.
Let's do that three four times.
Gently let breath take its natural course of breathing.
Let the natural breathing happen.
Let's not change.
Let's not alter.
Let's not force.
Let the natural breathing happen to your body.
All we do is we just observe the breath coming into your body and leaving our bodies.
Bring your attention to tip of your nose,
Upper lip area.
Let's concentrate on that one particular singular point where the air touches your nostril.
Sit straight,
Monitor your breathing as the air comes into your body and then air leaves your body.
Anytime if your mind wanders with any thoughts gently bring it back to your tip of your nose.
Just observe the air is what's the air quality,
What's the air temperature.
Inhale temperature to the exhale temperature.
You'll be giving a lot of long pauses so you just observe your breath.
Anytime if your mind wanders gently bring it back to the breathing.
Breathe in,
Observe the air.
Breathe out,
Observe the air.
Breathe in,
Observe the air.
Just be an observer of your breath.
Any thoughts let them be like a passing cloud.
Don't get attached to any of those.
Let them come and go.
Breathe in,
Observe the air.
Breathe in,
Observe the air.
Just observe the breath.
Inhale,
Exhale.
Breathe in,
Observe the air.
Breathe in,
Observe where it touches on your nostrils.
Breathe out,
Monitor.
Watch the temperature of the air leaving your body.
Breathe in,
Observe where it touches.
Breathe in,
Observe where it touches.
Anytime you feel your mind is wandering gently bring it back to the breathing.
Use your breathing as an anchor point.
Breathe in,
Observe where it touches.
Breathe in,
Observe where it touches.
Breathe in,
Observe where it touches.
Breathe in,
Observe where it touches.
Breathe in,
Observe where it touches.
Breathe in,
Observe where it touches.
Keep observing your breath,
Allowing your long pauses so that you monitor your own breath and the concentration.
Breathe in,
Observe where it touches.
Breathe in,
Observe where it touches.
Breathe in,
Observe where it touches.
Breathe in,
Observe where it touches.
Breathe in,
Observe where it touches.
Breathe in,
Observe where it touches.
Breathe in,
Observe where it touches.
Breathe in,
Observe where it touches.
Breathe in,
Observe where it touches.
Breathe in,
Observe where it touches.
Breathe in,
Observe where it touches.
Take a deep long breath,
Let the air settle down in your body.
Take slow and gentle breaths,
Deep breaths into your belly.
Every breath will bring you to the peaceful state with the grounded feeling.
Take a minute or two to mentally scan your body to see any part of the body you're holding,
Any tightness,
Stress or tension or any soreness,
Breathe into that part.
Provide the comfort and warmth that particular body requires from you.
Let the tension release,
The soreness release.
Gently breathe it out.
Now bring your attention to your mind,
Your third eye area,
On your forehead,
Just above your eyebrows.
Notice any worries,
Fear,
Anger,
Irritation,
Whatever is happening in and around you.
Breathe into those emotions by noting them and allowing them to flow out of your breath.
Breathe into those uncomfortable emotions and breathe out and release all that doesn't belong to you.
Let go all the thoughts,
Let go all the emotions.
Breathing out all that doesn't belong to you.
Now that our bodies are a little clearer with emotions and thoughts,
Bring some happy thoughts into your brain,
In your consciousness.
It could be a place,
People,
Other pets,
Whatever makes you happy.
Let those happiness flow through your entire body.
While the happiness settle in,
Let's call upon ourselves the things we are grateful for in our life.
We already have several marvelous gifts in our life.
Let's be grateful for those things.
For instance,
The life itself.
The most precious gift we have is our life.
Just imagine the people who helped us to be who we are.
Let's be grateful for that.
Someone gave birth to us,
Someone fed us as an infant,
Changed our clothing,
Made us to be who we are today,
Taught us how to speak and to understand others.
Those are all marvelous gifts.
The life has provided us through our parents,
Family,
Siblings,
Society.
Let's be grateful for those things.
Let's be grateful for our organs,
Eyes,
Nose,
Ears,
Mouth,
And the physical body.
We can do wonderful things with our ears.
We can hear music,
Talking to the people,
Hearing them respond,
Natural sounds,
Music.
So grateful for our ears.
Same way,
You can talk about your eyes,
Nose,
And the mouth,
And this physical body,
The amazing things we get to do every day.
Let's be grateful for all the comforts provided in this life.
Now I'll give you a few moments to reflect on your own life.
Three things you are grateful for.
Could be people,
Could be your existence,
Your job.
People around you,
Or the food we eat.
Just pick three things which you are grateful for.
Tell yourself the reason why you are grateful for those three things.
The more gratitude we show towards what we have,
The more harmonious life we live,
The more joyful life we live,
More abundance comes into your life by acknowledging what we have.
So take a minute.
Reflect on three things what you are grateful for.
The more you are grateful for those things,
The more you are grateful for those things.
The more you are grateful for those things,
The more you are grateful for those things.
The more you are grateful for those things,
The more you are grateful for those things.
There's so much to feel grateful for in our lives.
Gratitude fills our mind,
Body and our hearts uplifts us,
Our spirits.
Notice how you're feeling right now.
Your body,
Mind and soul.
Take a minute to reflect on your meditation.
When you're ready to come out of meditation,
Wiggle your toes.
Drop your hands,
Place them on your eyes.
Take a minute,
Gently,
Calmly sit without any judgment.
Before you get back to your regular duties,
Take a minute,
Calm yourself,
Ground yourself.
Thank you.
Thank you.
Thank you for meditating with me today.
Thank you.
