Welcome to Friday Meditation.
Thank you for being here.
If you haven't already done so,
Make yourself comfortable wherever you are sitting.
Turn off any distractions which might cause interruptions to your meditation.
Take a deep long breath and let it go all at once through your mouth.
Do that 3-4 times just to get it all out of your system.
Let naturally let your breath go back to its natural way of in and out.
Breathe gently without any alterations,
Forcing or altering anything.
Breathe in.
As you breathe out,
Let all the tension and stress take it along with your breath out.
Consciously take the deep breaths into your belly.
Easier to monitor is placing one of your palms on your tummy.
Let the tummy raise as you take inhalation.
Let it drop as you exhale.
Inhale,
Let the tummy raise.
Exhale,
Let the tummy drop.
Do that for few seconds.
Let mind learn to take the deep breath.
Let the breathing go back to normal rhythm.
Now let's do a body scan from top of your head to the toe to see any part of your body is holding any stress or tension.
If you feel any part of the body is holding the stress,
Breathe into that part.
Let that part relax.
As you breathe into that part,
Visualize that part is becoming loose and lump and feel the relaxation.
Take as many breaths as you need to relax that part of the body.
Once you feel relaxed,
Continue rest of the body scan.
Imagine and feel how the relaxation means,
How your body is reacting to the relaxation.
Do you see any tingling around your body?
Do you see any rigidness or do you see soft,
Gentle or calm?
Let the feeling of relaxation spread inside your body.
Let every part of your body relax.
Continue to breathe slowly,
Gently and deeply.
Every breath take deeper and deeper inside your belly.
Now I want you to create a picture in your mind which creates happiness in you.
It could be a person,
It could be a place,
It could be kids,
It could be a pet or it could be a mountain,
It could be a waterfall.
Whatever resonates with you,
Imagine and picturize that.
Let that happiness vibrate through your body.
Fill your entire body with this happiness.
If you can't figure out something,
Make it up.
Make it imaginary.
Place,
Thing,
Place or a person,
Doesn't matter,
It's up to you.
Picture the place which makes you happy right now.
Create as many details as you can in your mind about this happy space or a person.
Visualize full picture,
Surroundings,
Any sounds,
Smells.
Want you to be very comfortable with this image.
Enjoy every second as you imagine and visualize this image.
The real enjoyment comes when you are still not reacting but absorbing.
Feel safe,
Nothing is going to happen.
Don't forget any thoughts take over you.
This peaceful space,
We're going to do some affirmations.
Any affirmation which doesn't resonate with you,
Alter them the way you understand.
Imagine that all of the following affirmations are true for you.
Right now,
In this moment.
Repeat each affirmation after me in your mind with conviction.
I am at peace with myself.
I am at peace with myself.
Keep repeating them minimum four or five times till your body or psyche system acknowledges that.
I am at peace with myself.
I am at peace with myself.
I am at peace with myself.
I am at peace with myself.
Once you feel that you accept this affirmation,
Take a deep long breath so that the affirmation will digest in every part of your body and mind and soul.
I appreciate who I am.
I appreciate who I am.
I appreciate who I am.
Just repeat in your mind until you get an acknowledgement.
I appreciate who I am.
I appreciate who I am.
Take a deep long breath.
I value myself as a person.
I value myself as a person.
Take a deep long breath.
I deserve to be happy.
I deserve to be happy.
I deserve to be happy.
I feel good about who I am.
Take a deep long breath before you start the next affirmation.
I feel good about who I am today.
Keep repeating until you get acknowledgement.
All these affirmations are foundations for our existence.
As you breathe in,
I feel good about myself.
I feel good about who I am today.
Once you get the acknowledgement,
Take a deep long breath.
No time constraints.
Take your time.
Once you're done,
Take a deep long breath.
I forgive myself for my mistakes.
We victimize ourselves knowingly and unknowingly for any wrongdoing.
Before we ask the supreme power to forgive,
We need to forgive ourselves.
I forgive myself for my mistakes.
Take a deep long breath.
Once you get acknowledgement,
It is registered in your mind.
Now bring your attention to your breathing.
Pay attention to the tip of your nose on the upper lip area.
Let's do five minutes silence breathing meditation.
All you do is just observe the breath coming into your body and leaving your body by concentrating on the tip of your nose.
Anytime if your mind wanders,
Gently bring it back to the tip of your nose on the upper lip area.
Let the thoughts come and go like a passing cloud.
Don't attach to any of them.
H Carl!
Time to time up.
Is the mind concentrated on upper lip area or is it wandering somewhere in the thoughts?
If it's wandering gently bring it back.
Is the mind concentrated on upper lip area or is it wandering gently bring it back.
Is the mind concentrated on upper lip area or is it wandering gently bring it back.
When you are ready to finish the meditation wiggle your toes and fingers,
Rub your hands,
Place them on your eyes,
Gently open your eyes.
Thank you for attending the meditation please sit for few minutes before you get on to your day.
Thank you.
Thank you.
Thank you.
