Just breathe in normally observing the breath as you inhale and exhale the air within your body.
As you settle in,
Make yourself comfortable.
Try to stop any distractions.
Put them in the air.
Try to adjust any posture.
Our aim is to stay stable for the rest of the meditation without changing the posture.
If you have to,
Please do so.
Don't hold back.
As we settle in,
Just observe your thoughts.
Observe your mind.
Rate one to ten.
How do you feel right now?
We'll do the same exercise at the end of the meditation.
Let the sound and music resonate and cleanse the area where you are sitting.
As you breathe in,
Have an intention for the meditation today.
Today's meditation will be focused on forgiving and letting it go,
Whatever it is.
A lot of times we hold anger,
Jealousy,
Someone said something to us or we felt a certain way.
It could be towards others or it could be towards ourselves.
In this meditation,
We try to let go,
Which is not helping us.
All these things are like a chain to our physical body so that we can't move or we hold so much weight on our shoulders as we move forward.
So we try to remove those weight which we are carrying.
Just imagine you're carrying the hundred kilos or backpack on your shoulders and climbing a mountain.
How hard it will be.
So we try to remove those weight.
As you settle in,
Take a deep breath.
Hold for a few seconds and let go slowly.
Take a deep breath.
Hold for a few seconds and let it go slowly.
I'll let you do for a few more seconds.
That triggers your mind to calm the thoughts and be present in this meditation.
Live in the present moment.
Start breathing normally just by observing your breath.
Just observe the breath on the tip of your nose as the air goes in and the air comes out.
Just monitor that.
Let go all other thoughts.
As we start observing the breath,
Our thoughts will slowly,
Slowly,
Slowly come down.
Our mind needs an activity to do.
So we're just providing that activity for observing the breath.
Just keep observing the breath.
As the air goes in and the air goes out,
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Just continue monitoring your breath.
Observe how the incoming air is cooler than the outgoing air.
Observe the subtleness.
Just follow the air as it goes through your nose,
Throat up to the lungs.
Breathe in up to the belly.
Observe your stomach moments.
As you breathe in,
The belly starts expanding.
As you breathe out,
You can see belly going in.
As the air comes out,
Keep monitoring this cyclic breathing.
As we observe the mind chattering is slowing down.
We never get to the stage of no thought state.
Thoughts are always with us.
We prepare our mind not to pay attention to any of those thoughts.
We become an observer.
So thoughts are always there.
We choose what we want to pay attention to.
Sometimes we want to ignore every thought what comes to us.
Just pay attention to your breathing.
Breathe in,
Breathe out.
Observe the air what goes in.
Observe the air comes out of your body.
As we're nearly reaching to the stage where our thoughts are not influencing us,
Our thoughts are not bothering us.
Let's try to let go what's been bothering for so long.
We all carry some sort of anger,
Some sort of victimization or guilt,
Frustration.
These are all the opportunities to improve ourselves.
These situations in our life comes so that we can grow out of them.
Just think of a situation where you felt frustrated,
Victimizing or guilt or anger recently or which has been bothering for you for some time.
Is it caused by anyone else or is it caused by ourselves?
The bottom line is no one else can cause any hurt or anger to us.
We create our own story when the situation happens.
What story we tell will lead up to those emotions in our body.
Let's rewind back and say what story did you tell in those situations?
Don't be harsh on ourselves.
Don't curse the situation.
Just trying to improve our introspective to see how we can let it go.
Just breathe in,
Breathe out.
You don't want too much attachment to that situation or the story.
Just let's breathe in,
Breathe out.
All those emotions will eat us off inside.
No one else can see those emotions within us.
We carry them on in our backpack all the time,
Which put us down so heavily.
Let's think about the story what we told ourselves.
Now let's see if we can rewrite that story in a different way.
The way in which we don't victimize ourselves,
We don't carry anger,
We don't attach to the situation.
Outside situations should not impact us.
It could be a work-related or a person,
Personal or from someone else or something else.
It could be a political situation.
Are there any current problems in society?
How is it connected to us inside soul?
Or why are we impacting ourselves?
Just breathe in,
Just breathe out.
Breathe in,
Breathe out.
If you think of the situation which caused you frustration,
Anger or any of those lower vibrations,
What if we remove that from our system?
Just visualize it as a block in your energy system.
Let's take the attention inside us.
Let's figure it out which part of our body is stressful with this situation.
Is it head,
Forehead,
Eyes,
Nose,
Cheeks,
Jaw?
Are we crunching?
Are we crunching the jaws?
Are we tightening the jaws with that situation?
Any part of the body,
Just keep scanning your body to see which part of the body is stressed out by thinking this situation.
As soon as you find out,
Just breathe straight into that part of the body.
Let's take the entire breath into that part.
Let the air cleanse that part.
Clear the block.
As soon as you feel lighter,
Just let the air go out of your body.
You can just blow it out of your mouth.
Let's take a deep breath through that part of the body where you saw the block where it was stressed.
Just hold and let the air cleanse that part and slowly let it go.
Just keep doing this until you free yourself from that pain block.
Breathe into that part of the body.
Let it cleanse.
As you exhale,
Let all those blocks have been separated and then taking it out of your body.
Let's take a deep breath in.
Let the air cleanse.
Let it cleanse any holdings.
Let it cleanse.
Let it go.
Take a deep breath.
Let the air cleanse.
Slowly let it go.
As you breathe in,
You feel so lighter on your body.
I want you to do one more scan on your body to see if there are any other blocks or any other heaviness or tightness in your body.
You might feel tightness in your chest,
The back,
In your tummy,
Tailbone area or in your thighs,
Knees,
Ankles.
Just scan through from top to toe.
Do you see any blocks?
Do you see any heaviness?
The moment you feel the heaviness in one part of the body,
Just breathe into that part of the body.
As soon as you pay attention to that part,
Breathe in.
The breath will cleanse any blocks you might find.
Just keep monitoring your inner self to see any heaviness or any blocks.
Just observe your breath.
Is it heavy?
Is it light?
Observe your body,
Top of your head to the toes.
Just let your breath in,
Breath out for a few seconds.
Before we bring back all our energies to this physical body,
Just observe your state of mind.
How are you feeling right now?
Rate yourself from one to ten.
See the comparison from before we started meditation till now.
Let's bring ourselves back to where we are sitting.
Bring your attention to the place where your body is touching to the chair or the cushion.
Slowly wiggle your toes and fingers.
Rub your hands.
Place them on your eyes.
Slowly let while you're holding hands on your eyes.
Slowly open your eyes.
When you're ready,
Open your eyes.
I'd like to thank everyone.
Thank you,
My guides,
For me to provide the ability to conduct this meditation.
Thank you,
Thank you,
Thank you.
