Welcome to today's meditation.
Thank you for being here.
Let's start the meditation.
Rate yourself how you're feeling right now.
Zero being very quiet,
Peace,
Ten being very disturbed,
Agitated,
Anxious.
If there are certain task oriented thoughts in your mind,
It's okay.
You could rate more towards below fire.
Something really bothering you,
Annoying you,
Anxious and you could rate above fire.
Take a few moments to rate yourself how you're feeling.
Let's have an intention for today's meditation.
Now sit straight back,
Neck and the head aligned in a straight line.
If you're sitting on a chair,
Keep your feet flat on the floor and cross your legs,
Arms,
Keep them on your thighs if possible facing your palms up towards the sky.
This allows natural flow of energy within us and also seeking from the divine for the healing and guidance.
Now gently observe your breath as you inhale and exhale.
Take a deep long breath into your stomach and let go through all through your mouth.
Do that three four times and then gently let it let your breath find its natural way of breathing.
Bring your full attention to the breathing.
Identify a spot in the nostrils tip of your nose where the air makes contact as you inhale and exhale.
Use that point for your anchoring.
Just monitor that point.
It's natural for your mind to wander as soon as you catch yourself mind wandering bring it back to this point.
Just observe the breath,
Observe the point in nostrils,
Let go all the thoughts.
Don't attach to any thoughts any discomforts in your body.
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