Welcome to today's meditation.
Thank you for meditating with me.
Please take few moments to adjust your posture.
Sit straight,
Neck,
Head and the back align the straight line and cross your legs,
Arms.
Let's keep them in a comfortable position.
Just observe your surroundings.
Observe your body.
Observe inside what's happening.
Take few deep breaths into your stomach and gently let it go.
Breathe in and breathe out.
Take a deep long breath into your stomach.
Now bring your awareness to the breathing.
Let breath find its natural way of breathing.
Let's let it go.
Gently observe your breathing.
As you breathe in,
Observe the air,
Making contact with nostrils and follow the air.
As you exhale,
Observe the air leaving your body.
Just be an observer.
Don't force,
Don't alter,
Don't try to change anything.
It's natural for mind to get wonder in thoughts.
As soon as you catch yourself,
Your mind wandering,
Gently bring it back to the breathing.
Just use the chimes in the background as a reminder to observe if your mind is wandering in the thoughts but still with the breath.
Any thoughts,
Let them be like passing clouds.
Don't attach to them.
Don't connect.
Regularly keep checking as your mind is still with breath or is it wandering.
Observe the silence in between the breaths.
Try to let go any thoughts,
Any discomforts.
Try to be still internally and externally.
Observe how all the discomforts will vanish.
Observe the silence.
Observe the sensations in your body.
Observe any energy shifts in and around you.
Feel the silence.
Feel the energy settling down.
Observe your mind.
Is the consciousness still with the breathing?
If it's wandering,
Gently bring it back to the breathing.
Gently observe the breathing.
Observe your mind.
Let go all the thoughts.
Observe the silence,
The power it brings to us.
Just by observing the breath,
We control our thoughts.
Gently observe the silence.
Let's do the silent observing the breath for a few moments.
Just observe the breath as you inhale and exhale.
Use the chimes to remind yourself if the mind is still with the breath or is it wandering.
Gently bring it back to the breath.
Gently bring it back to the breath.
Gently bring it back to the breath.
Gently bring it back to the breath.
Gently bring it back to the breath.
Gently bring it back to the breath.
Gently bring it back to the breath.
Gently bring your attention back to your physical body where you're sitting.
Observe the noises and energies around you.
Feel you're grounded.
Take few moments to comprehend the meditation.
What worked?
What is that you're going to take away?
What is that you're going to practice?
How did this help you to calm your mind?
Meanwhile,
Thank you very much for meditating with me today.
I'd like to thank my spirit guides Sai for providing the wisdom,
Guidance and knowledge to conduct this meditation.
May you all be free of sufferings.
Lots of love and light.
Thank you.
Thank you.
Thank you.
When you're ready to finish the meditation,
Wiggle your toes and fingers.
Gently rub your hands.
Place them on your eyes.
Feel the warmness.
Neutralize your eyes.
Gently open as you keep your palms on your eyes.
Open your eyes.
Thank you very much for meditating with me today.
Have a wonderful day.
