Okay,
Let's get started.
Welcome to today's meditation.
Just make yourself comfortable wherever you are sitting,
In the chair or on the floor.
If possible,
Sit straight,
Your back,
Your neck and head align into the straight line.
Gently observe the breath as the air comes in and air leaves your body.
Just for a few seconds as you're settling,
Try to adjust,
Make yourself comfortable.
Let's aim not to change the posture till the end of the meditation.
If you need to do any changes,
Adjustments,
Please do so.
So with this awareness,
Let's observe the breath for a few seconds.
Just be an observer,
Don't try to change,
Alter,
Force anything on the breath.
Observe the inhale and exhale.
Now take a deep long breath into your stomach and then let go all through your mouth.
Just do that three,
Four times till you ground yourself and let go all the unsettled energies within your body.
Now gently bring your attention to your nostrils,
Upper lip area where the air comes in and leaves your body.
As you observe,
There might be a single point at the area of your nostril where the air touches you,
Your nose before it enters into your body.
Try to make a mental note of it.
Then as you exhale,
Try to pinpoint where the air touches last.
So gently bring your attention to that particular area where you feel the air is creating a sensation on your nostril.
Don't try to alter or change,
Just be an observer as the air comes in and air leaves your body.
Simply by doing this,
Your thoughts will be reduced,
You'll be mindful.
Just treat each breath as present moment,
Living in the present moment.
Let go all the thoughts of the past,
Let go all the future planning.
Let's be present right here right now.
Use the chanting of OM as your anchor point along with your breath.
Anytime if your mind is wandering,
Gently bring it back to the sound and the breath.
Let's do that for a few minutes.
And observe how your thoughts are reduced,
How you're feeling comfortable.
Observe the silence and peace the breath is creating within your physical and psychological bodies.
Let's do that for a few minutes.
If any of you find it hard to observe the breath without controlling the thoughts,
You can use the numbers as you breathe in and breathe out.
Then breathe out count one,
Breathe in,
Breathe out count two,
Go up to nine and then start from one.
Either technique,
Keep observing your mind,
Whether it's wandering in your thoughts or just being with you with the number or the breath.
Your mind needs some single pointed focus which we are allowing for the numbers or the breath.
Let's do that for a few minutes.
Observe the silence in between the breaths.
And the peace the silence is providing to your mind.
Once you experience it,
You crave for more.
The aim is to experience the silence and peace in our mind.
Just be open minded.
Let the peace.
Let the breathing provide the peace and silence within you.
Let's observe breathing in,
Breathing out.
Let the peace.
Let the peace.
Let the peace.
Let the peace.
Let the peace.
Just be an observer of the breath,
Observer of energy shifts.
Observe what's going inside your body.
What's happening around you.
Don't connect to any of those emotions or the disturbances.
Notice if you feel tensed or relaxed without trying to change that.
Just observe what's happening in your mind,
The physical body.
As you bring your attention to inwards,
Start doing a body scan from top of your head to the tip of the toe.
As you do the body scan,
Try to instruct your organs to relax.
As you observe and instruct to relax.
See if you're holding any stress or tension,
Any part of the body or any discomfort.
Check your emotional status.
What's the emotion attached to that particular discomfort?
Is your mind still with the breath or is it wandering?
Is your mind is at ease or filled with restlessness,
Thoughts or habitual thinking patterns?
Now gently bring one of your palms on your heart area on your chest.
Place it over your heart.
If you can visualize a green or a pink color,
Visualize as you inhale,
Pink or green color is covered your chest with love and compassion.
Ask yourself,
How does it feel to place your hand on your heart,
Which is the delicate area of your physical body?
Let your breath become more smooth,
Gentle,
Effortless.
Feel the divine line love coming through your nose as you inhale,
Let it fill with your heart's center.
We provide love and compassion to everyone except ourselves.
Use your palm on your chest to comfort your heart,
Communicate with love and compassion,
Removing any negativity and harsh thoughts or the curses we've given ourselves.
Now gently bring your palm back to your knees or on your lap.
Visualize a white light coming from top of your head.
Penetrating through your body from your base to Mother Earth where you anchor yourself.
Let's expand this white light in the form of a bubble around you or a cocoon.
Wrap around you.
You're safe and secured and being loved inside this white light protection.
At this stage,
Bring some happy thought into your consciousness.
Intentionally create a happy thought in your mind.
A situation or a person or a place or a pet,
Whatever provided you that happiness.
Recreate those moments in your mind right now.
Let every part of your body vibrate with your happiness.
Let your energy raise to the highest possible vibrations.
Feel the happiness raising from your base to the top of your head.
Feel the sensations the happy thoughts creating within your mind and body.
Observe the energy flow.
Observe the sensations.
Anytime if your mind wanders questions,
Gently bring it back to the breathing as you raise your vibrations.
At this state where your mind and body find the energy saline and cohesively working,
You can implant some affirmations for yourself.
Whatever those affirmations make sense to you,
I am enough.
I am worthy of receiving love.
I generate my own thoughts.
I choose to generate happy thoughts,
Peaceful thoughts.
Or in general you can ask for,
May I be free of sufferings.
May I be gentle with myself and others around me.
May I be compassionate towards me and others.
I am enough.
I am worthy.
Everything I do,
One way or another,
Helps this society and my family and myself.
Observe the sensations and the wantness,
The affirmations and the happiness is creating in and around you.
Breathe in all the divine love and compassion into you.
Fill your physical body and the psychological body with love and compassion,
Which removes all the emptiness.
Observe your thoughts,
Observe your mind.
Observe your physical body.
Let the energy raise from your base to the top of your head.
Gently observe the sensations on your spine,
On your heart,
On your forehead,
In between your eyebrows and the top of your head.
Just observe what's happening.
Do you feel any pins and needles,
Heaviness,
Or the light?
Just be an observer.
Now gently visualize that all of us in this meditation are holding hands and creating this energy field around us.
Visualize we're all sitting together holding arm length,
Holding each other,
Creating this energy bond.
Let it radiate to everyone around us.
Let this energy flow to immediate family members,
Their pets,
The situations they're going through.
Let them be free of suffering.
Let's send them love and compassion to them.
Gently extend that to extended family members,
People who are present in a physical body,
Are in an energetic field.
Whoever has touched our lives,
Let's extend the love and compassion to them.
Extend to the people at your work,
Our neighborhood.
Whoever is suffering,
Whoever can get some relief with this love and compassion and energy.
Let's extend that to them.
Gently bring it back to yourself.
Just observe is all the energy back to yourself or use your mind who is wondering or in thoughts.
Energy flows where your thoughts go.
Just bring them back.
Gently bring your attention to yourself and around you.
Sit with this consciousness for a few minutes.
Observe the energy shifts happen.
How you're feeling right now?
Comprehend the meditation.
As you get ready to end the meditation,
I'd like to thank you for meditating with me today.
Thank my spirit guides and my ancestors providing me this guidance to conduct this meditation.
Thank you.
Thank you.
Thank you.
May you all be free of suffering.
Lots of love and light.
As you gently bring your attention to yourself.
It's time to end the meditation with your toes and fingers of your hands.
Place them on your eyes.
Let them let the warmth create on your eyes and gently open your eyes.
Thank you.
