Welcome to today's meditation.
Thank you for joining me in this meditation.
Take a deep long breath.
Just let go all at once through your mouth.
Do that three four times and let breath find its natural way of breathing.
Meanwhile find the comfortable position if you need to adjust yourself please do so.
Notice how you're feeling right now mentally physically any pain stress just observe don't try to connect it.
You gently breathe in breathe out focus on relaxing the body mind continue breathing slowly and gently while you're relaxing your body and mind you let's do a quick body scan from top of your head to the toes gently touch base each part of your body observe any part of the body you're holding stress or tension breathe into that part as you breathe in instruct that part of the body to relax you as you breathe into that part of your body becomes little more relaxed Breathe in all the relaxation in the world.
Let's breathe out all the stress and tension,
Negativity,
Anything which is not helping out.
Let's breathe out together.
Visualize those all the unwanted things are leaving your body through your breathe out.
Just be an observer of your breath.
Don't try to change or alter anything.
Just be an observer.
Bring your attention to tip of your nose and the upper lip area.
Monitor the air coming into your body and leaving your body.
Let go all the past and the future planning.
Let's try to be mindful right now,
Right here.
Feel every breath is the precious thing.
It's coming into your body.
Let go.
As you monitor your breath,
You observe your thoughts are slowly slowly reducing.
If your mind wanders,
Gently bring it back to the breath,
Tip of your nose and upper lip area.
Let go.
Any thought comes.
Let them be like passing clouds.
Don't connect to them.
Just observe.
Let them leave.
Monitor the air coming in.
What temperature the air coming in.
What temperature when it leaves your body.
These are the subtle moments we want to observe.
Anytime you feel your mind is wandering,
Gently bring it back to the breathing.
By observing tip of your nose and upper lip area.
Let go all the things what happened from morning yesterday,
Week before or in the past.
Don't pay attention to the future planning.
What's going to happen after this meditation tomorrow,
Next week.
Nothing matters right now,
Right here.
Let's be mindful of this moment.
Just observe your breath.
How soft,
Gentle your breath is.
Without any effort,
Breathing helps us to calm down.
Let go all the external distractions.
Just bring the attention inside you.
Once you start observing inwards,
Everything makes sense.
Breathe in very gently and smooth.
Let the mind be as calm as it can be right now.
Don't entertain any thought spirals.
Let's be as still as possible.
Let the background music be your anchor point,
Just in case if your mind wanders.
Just experience the silence in your mind.
Even if it's for one second,
Just experience that.
Once the chattering mind stops the noise,
You feel the silence.
Let the mind be as quiet as it can be.
Let the mind be as quiet as it can be.
This silence in your mind,
Visualize a white light coming from top of your head.
Penetrating through your body,
Through the base of your body,
Penetrating to the Mother Earth where you anchor the white light.
Expand the white light to become like a bubble.
Visualize you're inside that bubble,
You've been protected,
Safe and secured.
Feel the energy,
Vibration through the Mother Earth,
From the sky.
Be protected with all the negativity outside this bubble.
Really allow the love and compassion come through this white light bubble.
Begin to imagine a happy space.
Whatever it gives you happiness,
Create the image of that in your mind.
It might be your favorite place for a person or a pet.
Whatever that gave you happiness in the past.
Visualize as many details as you can.
Where your happiness vibrates and multiplies.
Let the happiness raise through your body from the base to the top of your head.
Every part of your body is being simulated with the happiness.
Feel the energy rise.
As you feel this part,
Nothing matters right now.
Let your energy feel vibrate with this positive energy,
Happiness energy,
The calm and peaceful.
When you are in this zone,
Nothing matters.
Create your own happiness.
Let go everything which is bothering you.
As you feel more happier,
Happier,
Calmer,
Just detach everything which has not been helpful to you.
If you choose to detach it,
Just let it go.
The more we hold on,
The more we burn ourselves.
Let everything go which has not been helpful to us.
This quietness and happy vibrations.
You can insert some affirmations within this peaceful mind reprogramming state.
You can repeat after my statement or you can create your own.
Just repeat them in your mind at this quiet,
Peaceful mind state.
I am at peace with myself.
Just repeat them until you get an acknowledgement from your mind.
Keep repeating.
I am at peace with myself.
I am at peace with myself.
Once you feel it's been programmed,
Take a deep,
Long breath and slowly let it go.
I accept myself the way I am.
I accept myself the way I am.
Let go any emotions might arise.
It's a very big affirmation to fix a lot of psychological stress we put on ourselves.
Every day I choose to be happy.
Every day I choose to be happy.
You can add your own affirmations.
If any of those statements need to be altered the way your mind recognizes,
Please do so.
I deserve to be happy.
I deserve to be happy.
If these statements doesn't resonate,
You can use,
May I be happy.
May I be free of suffering.
May I be happy.
I forgive myself for my mistakes.
I forgive myself for my mistakes.
I seek forgiveness if I caused any pain to anyone.
Knowingly or unknowingly.
May I be free of suffering.
I'll be quiet for a few moments.
You can add your own affirmations or releases if you want to release anything from your.
.
.
Take your time.
Don't attach to any of the emotions.
May all the words be sentences which you want to be released,
The emotions.
Let them go without any attachment.
Every release affirmation visualize that they're leaving your body.
You can add your own affirmations or releases if you want to release anything from your.
.
.
You can add your own affirmations or releases if you want to release anything from your.
.
.
You can add your own affirmations or releases if you want to release anything from your.
.
.
You can add your own affirmations or releases if you want to release anything from your.
.
.
When you're ready,
Take a deep long breath.
Slowly let it go.
Feel your physical body where you're sitting.
Bring the attention to the external to you.
Feel the surroundings,
Noises,
Music.
Feel the place where you're sitting.
Take a moment to comprehend the meditation.
Take a moment to see how you're feeling right now.
Compare that the way you're feeling the start of the meditation.
Take a moment to affirm yourself that you can get to this peaceful stage just by managing,
Monitoring your breath.
When you're ready,
Wiggle your toes and fingers.
Rub your hands.
Place them on your eyes.
Gently.
You can stay like that for a few seconds before you open your eyes.
I'd like to thank you for being part of today's meditation and meditating with me.
Thank you.
