Let's get started.
Welcome to today's meditation.
Sit straight back,
Neck and head in straight line alignment.
If you are sitting on a chair,
Keep your feet flat on the floor,
Uncrossed.
Keep your palms on your lap or on your thighs facing up,
If possible.
Just feel the energy surround you,
Feel the noises around you.
Take a minute to put any intention for today's meditation.
Take few seconds to observe how you are feeling right now.
Rate yourself 1 to 10.
10 being very disturbed,
1 being very quiet.
You can use the same scale at the end of the meditation to measure how you are feeling at the end.
Observe your mind.
How busy you feel.
Is there a worry you are carrying?
Is there something which is bothering you?
Or habitual thought process?
Just take few moments to observe all those things.
Let's aim for next 15-20 minutes not to move from the physical body.
Let's try to hold the posture.
Before that do any adjustments you might want to do it.
Keeping the body still helps you to be stable in any situations.
The mind instructs body to be still.
Go ahead and instruct your body to lock in the position.
Take a deep long breath into your stomach and let go all through your mouth.
Do that 3-4 times.
Gently let your breath find its natural way of breathing.
Don't force or alter anything just be an observer of your breath.
Just bring your consciousness to the breathing.
Observe the breath.
Inhale and exhale.
It's very natural mind to wander.
As soon as you catch your mind is wandering just bring it back to the breathing.
Let's do that for few moments then we will concentrate on our nostril.
Let's try to hold the posture.
Let's try to hold the posture.
Now gently bring your attention to your nostrils,
Tip of your nose.
Observe it few breaths.
As the air enters and leaves your body there will be a particular area where it makes contact with.
Try to identify that area.
Bring your consciousness to that particular area.
As you inhale and exhale just monitor that.
Just observe.
Bring your consciousness to this particular area on your nostrils.
Slowly you observe all the thoughts are fading away.
Your body is slowly detaching.
Now and then you feel some thoughts popping up.
As soon as you identify the thoughts bring your attention back to this nostrils area.
Let go all other questions,
Concerns,
Worries,
Anything which is not important right now.
Let go all other questions,
Concerns,
Worries,
Anything which is not important right now.
Really keep track of your mind.
If the mind is wandering or is still with the entire consciousness it is busy with your breathing.
If the mind is wandering or is still with the entire consciousness it is busy with your breathing.
If the mind is wandering or is still with the entire consciousness it is busy with your breathing.
If the mind is wandering or is still with the entire consciousness it is busy with your breathing.
If the mind is wandering or is still with the entire consciousness it is busy with your breathing.
Just be an observer of your breath,
Nothing else.
Observe your mind.
Observe your thoughts.
Feel the silence between the breaths.
Now gently do the body scan to see any part of the body you are carrying any stress or tension without doing any movements to the body.
Just go through from the top of the head to the tip of the toe.
Gently enquire each part of the body how they are feeling.
Tell them to relax.
Observe any stress or tension.
Observe what emotions you are carrying.
Just breathe into those emotions or the distress or the tension.
Mentally instruct to relax.
Exhale to the top of the head.
Bring your awareness in between your eyebrows on your forehead.
As you close your eyes try to gaze in between your eyebrows or bring your consciousness to see if you feel any heaviness,
Tingling.
Do you see any colours?
Just observe what is happening on your forehead.
Nothing to be concerned of,
Safe and secure in the meditation.
Just watch as you breathe in,
As you breathe out.
Now gently bring your attention to your shoulders.
Feel the energies around there.
Do you feel any heaviness?
Are you stiff?
Are you carrying any unwanted energies or burdens?
Visualise you are carrying a backpack.
Is it heavy or is it lighter?
If you feel heavy try to understand what emotions you have packed into that backpack which is causing you the heaviness.
Is it something you told yourself,
Some action happened that you feel yourself accountable?
Something someone else said,
You perceived something and then you are carrying the burden.
Just observe what is that you are carrying in your backpack.
Ask yourself is it okay to remove that emotion or the situation or others opinion on you?
If you feel comfortable visualise this,
You manually removing that from your backpack.
Whatever the shape and form you imagine,
It's up to you.
I want you to hold it in your hand.
Throw it as far as you can by mentally saying,
Let go all that doesn't belong to me.
Let go all that doesn't serve me.
Gently feel the backpack or the heaviness on your shoulders.
Do you feel any lightness?
Is that has become any lighter than before?
If you are ready to repeat again and again just follow the instructions.
Visualise what emotion,
What situation,
What opinion which you are carrying on your shoulders which is making you drop your energies or vibrations.
Try to pick them up if you are ready to let go.
Imagine shape or form.
Hold in your hand,
Throw as far as you can.
Feel the lightness it creates on your shoulders.
As your backpack becomes emptier and lighter,
Imagine you are feeling love and compassion.
Feeling from the universe and feeling that backpack which is the divine energy.
Becomes so light on your shoulders.
Becomes amazing energy around you.
You become more lighter,
Lovable,
Spreading love and compassion to you and everyone else around you.
Feel the feeling of floating,
Raising your energies higher and higher.
With the space and silence and higher energy vibrations extend this feeling to your immediate family members.
Extend to the extended family members,
Their pets,
Their families,
Everyone at our workplace and their families and their pets.
Just have an intention,
The energy flows.
Extend it to anybody who might need right now.
Gently bring all the energy back to your heart center.
Feel everything is digested,
Incorporated in your body.
Feel the white light protection around you as the energy seals in your body.
This protection,
This silence and peace take few moments to comprehend the meditation.
Rate yourself how you are feeling right now.
Meanwhile I thank you for attending the meditation.
Thank you for meditating with me.
Thank my spirit guides,
Sai Baba for the wisdom that provided me to conduct this meditation.
Thank you,
Thank you,
Thank you.
Lots of love and light.
When you are ready to finish the meditation gently wiggle your toes,
Wiggle your fingers.
Bring them to salutation position,
Both the hands together at your heart.
Take few seconds.
Gently bring your attention to the breathing.
Gently rub your hands together.
Feel the warmth.
Gently place them on your eyes.
When you are ready,
Open your eyes.
Thank you.
