Let's get started.
Thank you for joining me in this meditation.
Just observe your breath for few minutes.
Observe the inhale exhalation.
Observe your surroundings where you're sitting.
Observe your mind,
What's happening right now.
Any thoughts which are worrying you.
Anything is making you anxious.
Any concerns.
Just observe them.
Just observe them.
Acknowledge them.
They're there.
Not to be disturbed with those thoughts or discomforts.
If you haven't already done so,
Sit straight.
Back,
Neck and the head.
Align them in a straight line.
If you're sitting on a chair,
Keep your feet flat on the floor.
Legs and arms uncrossed.
If possible,
Keep your arms on your knees or thighs and palms facing up.
Again,
None of these are important but it allows you to naturally flow the energy within you.
If you feel discomfort in these things,
You don't have to do them.
Now take a deep long breath into your stomach and let them go through your mouth.
Let's do that three,
Four times.
Deep inhalation into stomach.
Let go all through your mouth.
And let your breath find its natural way of breathing.
As you settle into the meditation,
Please aim not to be disturbed by external factors or the discomfort of the body for next 15-20 minutes.
Our aim is to sit through any pain and pleasure,
Any external disturbances.
We being ourselves,
Our mind,
Body,
Soul aligned,
Try to calm ourselves.
Now gently bring your attention to your nostrils,
Tip of your nose.
Observe the breath as you inhale and exhale.
Just monitor the inhale,
Exhale.
Monitor your nostrils where the air touches your nose.
It could be on the tip of your nose or inside your nostrils.
As you breathe in,
You can find the spot where you feel the air touching.
As you breathe out,
It could be the same spot or a different spot you'll find.
Observe few breaths to identify the spot.
Now bring your consciousness of your mind to the identified part in your nostrils.
It's natural for your mind to wander from the task you allocated.
Gently bring it back to the breathing.
Every time your mind wanders,
Gently bring it back to the breathing.
Don't force,
Don't get annoyed.
Meditation is all about being with yourself.
Be relaxed as much as you can relax right this time.
As you observe the breath,
Slowly your thoughts will disappear.
As you breathe in,
You can feel the air touching.
As you breathe out,
You can feel the air touching.
As you breathe out,
You can feel the air touching.
Let go any thoughts,
Any disturbances.
Let go any thoughts,
Any sensations.
Let go any thoughts,
Any sensations.
Let go any thoughts,
Any sensations.
Let go any thoughts,
Any sensations.
Let go any thoughts,
Any sensations.
Keep checking on your breath and the mind.
Is it wandering or is it still with the breath?
Let go any thoughts,
Any sensations.
Let go any thoughts,
Any sensations.
Let go any thoughts,
Any sensations.
Now gently bring your attention to forehead in between your eyebrows.
Just observe that space.
As you close your eyes,
You can try to gaze into that part.
Do you feel any tingling,
Heaviness,
Pressure,
Colors,
Images?
Just an observer.
Let go any thoughts,
Any sensations.
Let go any thoughts,
Any sensations.
Let go any thoughts,
Any sensations.
Let go any thoughts,
Any sensations.
Now gently observe just a couple of inches away from your body.
Just observe any energy field you feel,
Any colors you feel.
Would you observe around you,
Couple of inches around you?
Now bring that tension inside from top of your head.
Gently go through each organ to see how every part of the body is functioning inside you.
Do you feel any blocks?
Do you feel any discomfort?
Do you feel any emotions?
Just observe them and breathe into that space where you feel discomfort or stressful.
Let go any thoughts,
Any sensations.
Just be an observer without attachment to pleasure or pain.
Gently bring your attention back to the breathing.
Try to observe the silence between the breath.
Observe the silence in your mind.
Observe the peace.
Might feel like fresh as if you just woke up from the long sleep rejuvenated,
Full of energy.
Very few pondering thoughts.
With this awareness,
Gently bring your attention to the breathing,
To your body.
Take few moments to comprehend the meditation.
I thank you for meditating with me today.
Thank my spirit guide Sai for providing the wisdom and the guidance to provide this meditation.
May you all be free of sufferings,
Lots of love and light.
Thank you,
Thank you,
Thank you.
When you are ready to finish the meditation,
Wiggle your toes,
Wiggle your fingers,
Rub them,
Place them on your eyes.
Take few moments.
Gently open your eyes.
Thank you.
