Hello everyone,
My name is Patrick Iragu from Nairobi,
Kenya and I'm gonna guide you through your meditation.
And our focus will be on breath.
So find a comfortable seat for yourself.
You can sit on a pillow if you have one.
Cross your legs.
Rest your hands above your lap.
Or take any hand mudra of your choice.
Create a powerful seat right now.
And gently set your gaze forward.
Or set your gaze at the tip of your nose.
And close your eyes slowly.
Begin to connect with yourself,
With your breath.
So from your sitting bones all the way to the crown of your head,
Sit up tall.
Relaxing your toes,
Your feet,
Your ankles.
Relax your shin bones,
Your calves.
Allow your knees to drop down.
Relax your quads,
Your hamstrings,
Your whole thighs.
Relax your hips.
Soften your rib cage.
Relax your shoulders all the way down to your back.
Let your arms rest above your lap.
Keep your head above your spine.
And a slight drop on your chin.
Relax your whole facial part of your face,
So your jaws relax.
Soften your eyes.
And allow the crown of your head to blossom all the way up.
And allow your breath to flow through your whole body.
Using your breath to anchor down to get grounded on your seat.
Use your breath to let go of tensions or discomforts.
Or anything that's bothering you right now in your mind,
Use your breath as a tool of letting go.
And also use your breath as a tool of invitation,
As an invitation of what you want.
Anytime you're getting lost in your thoughts,
Use your breath,
Come back into the space.
Take a long deep breath in together.
Exhale empty.
Long straight spine.
Use your breath to let go of the past.
Notice the ebb and flow of your breath or the ebb and flow of your belly as you breathe.
What is it if your breath is too tensed or not balanced?
Take a deep breath and come back to your normal breathing.
Without even trying to fix your breath.
Allow your breath to flow.
Using your breath to get present with yourself.
To get present at the moment right now on your seat.
Also use your breath to set an intention for yourself right now.
Deep breath in.
Empty out,
Let go.
Discomfort,
Exhale out.
Inhale.
Empty out,
Let go.
Three more breaths in.
And a long deep breath out.
Two more long breaths.
Inhale,
Sit up tall and long.
Exhale out.
A long deep breath in.
And this time exhale through your mouth.
Bring your hands to your heart center.
Thank you for joining me in your meditation.
Have a nice day.
Namaste.
