Close your eyes comfortably wherever you're sitting be comfortable so that let's maintain this posture for the next 10-15 minutes.
Take a deep long breath let it go through your mouth.
Rate yourself how you're feeling right now.
One being disturbed,
Ten being you're very peaceful inside.
If you rate below 5 just do a deep long breath and exhale all air pulse through your mouth.
Do that couple of times to get yourself into peaceful state.
If you rate it above 5 just take a deep long breath slowly exhale through your nose.
While you're settling in just observe your breathing inhale exhale.
Our mind constantly needs somewhere to concentrate so we're letting our mind pay attention to breathing.
Any distractions any thoughts please let them be like passing cloud.
Let's not attach to it.
What happened before what's good future planning Let them be where they are.
Nothing is important right now then what we're doing let everything else be where they are.
If your mind wanders gently bring it back to observing your breath.
Let the music and my voice be at the background.
All you're doing is paying attention to your breathing.
Just few minutes of silence in my silence just monitor your breathing.
You you you Feel your thoughts are slowly slowly reduced.
Identify the silence and the peace in between the thoughts.
Let's try to expand that silence and peace for longer time.
You your mind wanders away gently bring it back to breathing use the gong sound to check your thoughts Just keep observing your breathing.
Don't alter it.
Be a gatekeeper for your air coming in and getting a better feel for it.
Inhale.
Exhale.
Feel the silence and the peace in your mind.
Inhale.
Exhale.
Just bring some happy personal memories to multiply this pace.
Something will just pop up in your mind.
You don't have to dig for it.
To help is a happy thought.
To help the forces of peace and silence.
To help the emotions arise.
To probably feel integrated with the happiness of silence and it equates to peace.
Nothing outside matters.
Let this happiness,
Peace,
Settle in within ourselves.
Let's extend this to our family members,
Pets,
House,
Work,
The way we drive.
Every place we touch,
You want to feel happy and peaceful.
Just have an intention,
The energy flows where your intention flows.
Let's extend this to our extended family members,
Places,
Work,
Colleagues,
Their families.
The people whom we think least deserve our love,
Compassion,
Peace.
Let's send them to,
Probably they need more than anyone else,
That they are suffering.
Openly let's send it to anybody who can benefit from this happiness,
Peace and silence.
Let's send them to whoever needs it they take.
Bring our energies back to ourselves.
Feel the surface where you are sitting.
Feel your body.
Rate yourself how you are feeling right now.
Take a deep long breath.
Slowly let it go.
Just remember that you can get to this state any time of the day by thinking you need peace,
Your mind needs some rest.
Or just by sitting and paying attention to your breathing.
When you are ready wiggle your toes,
Fingers,
Rub your hands and place them on your eyes.
When you are ready open your eyes.
