Gokalala Vrindha Let's begin.
Sit or lie comfortably.
Take a few very deep and relaxed breaths.
As you inhale,
Feel your lungs expand as the air enters.
And as you exhale,
Feel the warm air leaving your body.
With every inward breath,
Your body feels rejuvenated.
And as you exhale,
It brings about a deeper and deeper sense of relaxation.
As you inhale,
Just become conscious of what the body is doing.
And as you exhale,
Feel your body relaxing.
As you inhale,
Say,
I am aware that I am inhaling.
And as you exhale,
Say,
I am aware that I am exhaling.
You can repeat this to yourself within your mind a few times.
As you breathe in a relaxed way,
Feel the waves of relaxation sweeping over your body.
In and out.
Like the ocean tides,
The breathing is in and out.
Try to focus your mind simply upon the breathing.
Be aware of the breath.
Feel how your chest rises and falls.
Feel the warm energy expanding throughout your body from the breathing.
And just continue at your own pace.
You don't have to think of anything or avoid thinking of anything.
But just try to become focused on the breathing process.
If the mind begins to wander,
Just gently bring it back to the inward and the outward breath.
As you breathe in and out,
Your breath will begin to slow and become more and more relaxed.
Feel that relaxation spread down your neck and chest,
Your shoulders and arms,
All the way to your fingers.
The relaxation spreads down your torso,
Your thighs,
Your lower legs,
Ankles,
Feet,
And even your toes.
Become aware how your inward breath is like filling up your entire body.
And as you exhale,
All the tension is leaving bit by bit.
Listen to the sound of the ocean waves as they lap upon the shore.
Just like your own breath coming in and going out.
Feel the cooling prana or energy washing over your body.
As you continue to breathe deeply in a most relaxed way.
Now that you are in a deep state of relaxation,
I want your breathing to become effortless.
You don't need to focus upon it any longer.
Allow your mind to become vague in the spiritual sound of the Goranga Mantra.
Just relax and bathe in this spiritual sound.
Allow your mind to become filled with feelings of kindness,
Of compassion,
Of love.
Just relax and bathe in this spiritual sound.
Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda Duranda And just relax.
When you are ready begin to focus on some sound in the room or outside.
Begin to open your eyes and come up out of the meditation.
I hope that you have had a very pleasant experience and I invite you to try and make this a daily practice.
It will definitely help you.
It will help you in your life.
It will help you deal with difficulty and adversity.
Thank you very much.
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