Let's get started.
Welcome to today's meditation.
Sit straight back neck and head aligned to the straight line.
Adjust your posture for comfort.
Gently close your eyes.
Just observe few breaths.
Inhale and exhale.
As you observe,
Do the body scan to see any part of the body.
If you're holding any stress attention,
Breathe into that part.
Rate yourself how you're feeling right now.
One to ten.
One being very peaceful,
Ten being very stressful.
Now take few deep long breaths into your stomach and gently let it go.
As you breathe in,
Follow the air into your stomach.
Follow as the air leaves your body.
Just observe that.
As you breathe in,
Stomach expands.
As you breathe out,
Let the tummy drop back.
As you breathe in,
Stomach expands.
As you breathe out,
Let the tummy drop back.
As you breathe in,
Stomach expands.
Let go.
Let your breath find its natural way of breathing.
Bring your consciousness to the breathing as you inhale and exhale without any altering.
Just an observer of the breath.
It's natural for thoughts to pop up.
Natural for your mind to wander.
As you catch your mind wandering,
Gently bring your mind back to the breathing.
Just use the chimes to monitor your mind,
Monitor your breathing as a reminder.
As you breathe in,
You can see the presence of the breath.
As you breathe out,
You can see the presence of the breath.
As you breathe in,
You can see the presence of the breath.
Keep observing your breath,
Observing your mind.
Any thoughts pop up.
If mind wanders,
Gently bring it back to the breathing.
Any habitual thoughts.
Just be mindful that during this time,
Just let them be where they are.
Let them come and go as a passing cloud.
Constantly check your mind.
If it's wandering,
Bring it back to the breathing.
It's like a training a puppy to do certain activities.
Be gentle.
So the breathing don't attach to any thoughts.
You can see the presence of the breath.
You can see the presence of the breath.
You can see the presence of the breath.
You can see the presence of the breath.
You can see the presence of the breath.
Be gentle with yourself.
Regularly monitor your mind.
Let go all that doesn't require right now.
Now with the silence and the peace,
Just observe the silence in your mind.
So the peace comes with the silence.
Now let's generate a happy thought,
A conscious thought will create in your mind something which gave you enormous happiness in the recent days or in the past.
Or it could be totally imaginary.
Bring as many details of that happiness in your consciousness right now.
It could be a person or a picture,
A place or a situation.
Bring all the details.
Visualize the same scenario or a situation right now.
Let your physical body fill with the happy energy.
Let the energy raise your vibrations.
Let the silence and peace join with the happy.
I ask you to raise your vibrations to the highest levels possible today.
Feel every part of the body filled with happiness.
Let it penetrate through your aura to the external world.
Let the silence,
Peace and happiness extend this state of our mind and happiness to immediate family members,
Pets and situations we go through.
Let's extend this to extended family members,
Their pets,
The situations they are going through.
Everybody to our workplace,
Their families,
To the situations we go through on a daily basis,
To all our customers.
To anyone who might need this energy right now,
Let's end unconditionally.
Gently bring it back to yourself.
Make sure that you feel grounded.
Let's bring three things we are grateful for today.
Whatever that means to you,
What makes you grateful for.
Let's show some gratitude.
Take few moments to rate yourself how you are feeling.
Think about what works for you in the meditation.
Meanwhile,
Thank you for meditating with me today.
I'd like to thank Sai for providing guidance,
Wisdom and knowledge to conduct this meditation.
May you all be free of suffering.
Lots of love and light.
Thank you.
Thank you.
Thank you.
Take few moments.
Wiggle your toes,
Fingers.
Rub your hands.
Place them gently on your eyes.
Feel the warmness.
When you're ready,
Gently open your eyes.
Thank you.
