Let's get started.
Welcome to today's meditation.
If you haven't already done so,
Sit straight,
Back,
Neck and the head in a straight line.
If you're sitting in a chair,
Keep your feet flat on the floor,
Uncrossed.
This way the natural flow of energy happens.
If you feel uncomfortable with this position,
Choose a position which is comfortable and relaxed.
Our aim is during the meditation not to get any pain,
Any discomfort.
Take a deep long breath into your belly and then let go through your mouth.
Let's do that three,
Four times to let go all the unsettled energies,
Everything that happened from morning.
Any conversations we had in our mind.
Now gently let breath find its natural way of breathing.
Take some few deep breaths into your belly consciously and observe your tummy raising as you inhale and then let the tummy drop when you exhale.
For a few minutes just observe the tummy rising up and then falling.
Don't try to alter change anything in your breath or in your body.
Let's still sit still and just observe the breath.
Now gently bring your consciousness to your tip of your nose.
On the nostrils as the air touches your nostril and as you inhale observe where it touches in your nostril.
As you exhale observe where the air touch last before it leaves your body.
It could be on the tip of your nose or inside your nostrils.
Do few breaths to understand where it happens.
Observe the breathing by bringing the consciousness to the nostril that's your single point of focus.
Monitor your mind.
If you catch yourself mind wandering in your thoughts bring it back to this particular point where you figure it out in your nostrils.
Every few breaths observe your mind.
Is it still with the breathing or is it wandering?
Be gentle if you catch yourself wandering.
Gently bring it back to the breathing again.
Gently bring it back to the breathing.
Just use the breath and the Om chanting as your anchor points.
Anytime if you catch yourself wandering just bring your attention back to the chanting and your breathing.
Observe every breath is relaxing your mind body and soul.
During the meditation don't force anything.
Just be yourself be present in this moment.
Gently let go all the thoughts.
Any attachments to the images,
Colors or the feelings you feel during the meditation.
Just be present yourself right now right here.
Breathe in all the solutions,
All the divine positive energy.
Breathe out all the tension and stress and the questions you might have.
Let go all that which we are holding.
Now gently do the body scan to see any part of the body you're holding any stress,
Tension or the discomfort.
Gently breathe into that part and mentally instruct to relax.
As you breathe picture that part of your body becoming slightly and more relaxed.
Each breath you take into that part it starts to relax.
With few breaths you see that it disappeared.
Just feel what relaxation means to you.
It's this breathing help you how it helped you to relax your body mind.
Do you feel soft gently calm observe any sensations in your body.
Let this relaxation grow within your body you know.
In tight body just let it relax.
Now gently bring a happy thought in your mind.
It could have happened recently or in the past.
It could be a place,
Person or a situation or a thing.
Where you felt with complete ease and joy.
But it could be totally imaginary.
Create as many details as you could.
Visualize as many,
As much as information as you can.
It's got any smell,
Any sounds,
What place it is.
When did that happen?
What in that situation or a person makes you happy?
Observe why you feel so ease in that situation.
Why you feel so happy in that situation.
Let that happiness flow into entirely your physical body.
Let the energy vibrate.
Feel the sensations in your body raising on your back,
On your chest,
On your forehead.
Let the happiness grow.
With this quiet and peaceful happy mind we'll insert some affirmations in our subconscious mind.
Imagine and trust every affirmation is true for you.
Repeat each affirmation in your mind till you get some confirmation from your body-mind that it accepted.
I am at peace with myself.
Just repeat in your mind I am at peace with myself.
I am at peace with myself.
Let it sink in.
Accept the words with emotion.
Don't question,
Don't have any doubts.
Trust every affirmation is sinking in your body and mind spirit.
I am at peace with myself.
I appreciate who I am.
I appreciate who I am.
Don't find any reasons,
Don't find any questions.
Once we appreciate who we are,
It creates contentment and gratitude for ourselves.
I appreciate who I am.
I'm exactly where I'm supposed to be in my life and I appreciate it.
Repeat a few times in your mind.
I am at peace with myself.
Being happy is my life's purpose.
Being happy is my life's purpose.
Gently repeat in your mind.
Every action you take,
You choose happiness in that action.
I accept my past.
Accept my past.
Don't bring any memories,
Don't question.
Accept them all.
I accept my past.
I forgive myself for the past mistakes.
I forgive myself for the past mistakes.
You can rearrange words or sentences which resonate with you.
You can rearrange words or sentences which resonate with you.
You can rearrange words or sentences which resonate with you.
Now take a few moments to add your affirmations,
Any personal affirmations you might want to.
Just use simple positive current moment affirmation statements.
Just use simple positive current moment affirmation statements.
Just use simple positive current moment affirmation statements.
Don't wander in your thoughts.
Make the statement crisp.
Repeat.
Repeat.
Repeat.
Repeat.
Repeat.
Bring your attention back to the breathing.
Repeat.
Take a few moments to observe the meditation comprehend.
Meanwhile,
Thank you for meditating with me today.
I'd like to thank my spirit guides and Dhamma for providing me the wisdom to connect this meditation.
May you all be free of sufferings,
Lots of love and light.
Thank you.
Thank you.
When you're ready to finish the meditation,
Gently with your toes,
Fingers,
Rub your hands.
Place them on your eyes for a few seconds.
Gently open your eyes.
Thank you.
