Welcome to today's meditation.
Sit straight back neck and head aligned in one straight line.
If you're sitting on a chair keep your feet flat.
Still maintain the straight line position on your back and cross your legs arms.
This allows natural flow of energy within our bodies.
Let's take a deep long breath into your stomach and let go all through your mouth.
Let's do that three four times.
Now let your breath naturally go back to its natural way of breathing.
Gently close your eyes.
Have an intention for today's meditation.
Rate yourself how you're feeling right now.
One to ten.
One being very quiet,
Ten being very disturbed.
Rate yourself.
Pick a number,
Make a mental note of it.
Today we'll be doing just a breath observation meditation for long pauses for 10 to 15 minutes.
Bring your attention to your breathing.
So our aim is next 10-15 minutes we don't do any changes to our body.
We hold our posture.
Just observe the breath.
So if you need to do any adjustments please do so now.
So let's lock in the posture.
So any discomforts during the meditation we get through them by observing the breath.
Bring your attention to the breathing.
Observe the inhale and exhale.
Inhale all the positive energy around you.
Exhale all that's been not serving you right now.
Breathe in.
Breathe out.
Gently observe your tummy raising up and down as you inhale and exhale.
Bring your consciousness to the breathing.
The tip of your nose and inside your nostril where air makes contact while you inhale and exhale.
A very subtle,
Observe the breath for a few seconds.
You will figure it out.
Try to relax every part of your body.
Let go all that happened in the morning before the meditation.
Let go all that planning stage for future after the meditation.
Let's bring ourselves to the current present moment.
Just observe the breath.
It's natural for mind to wander as soon as you catch yourself,
Your mind wandering.
Gently bring it back to the breathing.
Breathe in.
Breathe out.
Breathe out.
Breathe in.
Breathe out.
Breathe out.
Regularly keep checking your mind.
Is it still with breathing or is it wandering?
So the silence.
Observe your mind status.
Observe your breath.
How sad you are being gently.
Observe the air quality and temperature as you inhale.
Observe the same as you exhale.
Observe the same as you exhale.
Observe the same as you exhale.
Keep checking.
Observe the breath.
Observe the same as you exhale.
Observe the same as you exhale.
Observe the same as you exhale.
Observe the same as you exhale.
Observe the same as you exhale.
Observe the same as you exhale.
Take a deep long breath.
Bring your energies back to yourself.
Take few moments to comprehend the meditation.
What was good?
What worked?
What didn't work?
What can you take it?
How can you incorporate in your day?
Pray to yourself how you're feeling one to ten.
Compare it from the starting to now.
Do you feel any better?
Is your mind calmer and quieter now than when you started?
Take few moments to comprehend all these things.
Meanwhile,
Thank you for meditating with me today.
Thank my spirit guides.
Sorry for giving me the wisdom and the knowledge to conduct this meditation.
May you all be free of sufferings.
Lots of love and light.
Stay safe.
Thank you.
Thank you.
Thank you.
When you're ready to come out of meditations,
Wiggle your toes.
Your fingers rub your hands.
Place them on your eyes.
Feel the energy around.
Gently open your eyes.
Thank you.
Have a wonderful day.
