Hi,
My name is Diana Merzaeva and we'll spend this meditation together.
I hope you'll feel better,
Easier,
Lighter,
Calmer and more confident.
You can meditate in any position you like.
Standing,
Sitting or laying down.
The most important is to have your spine straight and body completely relaxed.
While you're getting comfortable,
I'll tell you a little about today's meditation.
First,
We'll concentrate on the here and now,
Our emotional and physical states,
Our body.
Then,
We'll have two short breathing practices,
Which on a physical level will help you let go of tension and slow down your mind.
After,
You'll visit your favourite natural spot.
You'll feel the energy of that place,
Let go of stress and everything that doesn't serve your body and mind.
At the end of the meditation,
You'll create energetic protection and enjoy your new calm and peaceful state.
Let's start.
Take a full breath in and out through your nose.
Feel your body here and now.
Let go of all the thoughts and responsibilities.
Yes,
They are somewhere nearby,
But at this moment they have no importance to you.
Feel the spots where your body touches the surface you're on,
Where clothes touch your skin,
Hair on your skull,
Neck and face.
Rest your attention on your breath.
Don't try to change it,
Just observe.
Where do you feel the breath the most?
Under your nose?
In your chest?
Or belly?
What emotions do you have right now?
Don't be afraid of them.
Just name what is present.
Don't go deep into them.
Don't follow the stories of your mind.
Don't judge.
Accept your emotional state as it is and don't try to resist it.
Emotions are our good friends.
They help us understand if something is wrong,
Things we don't like or things that we want to be different.
How does your body feel?
What do you want to do?
Stretch or clench fists?
Hug yourself or gently touch your hand?
Do it with all the love and care for yourself.
Feel your feet and legs,
Belly and chest,
Arms,
Neck and head.
Pay attention to your face.
Relax your eyebrows,
Cheeks,
Move your jaw and relax it.
Let's move to the breathing practice.
First,
Rest your attention on your breath.
Follow each inhale and exhale.
This technique will soothe your vagus nerve,
Which is responsible for the rest and digest phase.
In just 3 minutes,
You'll shift your fight or flight mode to a calmer state.
Breathe in and out through the nose for 3 and 6 counts respectively.
In the middle of the practice,
I'll make the inhales and exhales longer,
For 4 and 8 counts.
I'll be counting during the whole practice,
So let go of all the thoughts and just follow your breath.
Imagine that you inhale fresh morning air and let go of all the negative energy and stress from your body.
Let's start.
Breathe in,
In,
Out,
In,
Out,
In,
Out,
In,
In,
Out,
In,
Out,
In,
Out,
In,
In,
Let's make them longer,
In,
In,
Out,
In,
In,
In,
In,
In,
In,
In.
Now let go of your breath and let your body breathe naturally,
However it wants,
Easily and effortlessly.
The following practice will help to balance the work of the cerebral hemispheres and clear the mind.
This breath work will also take about 3 minutes.
It's also called alternative nostril breathing.
Inhale through your right nostril and exhale through your left one,
Then switch.
So let's do that.
Lift your right hand and put your index and middle fingers between your eyebrows.
Use your thumb to close the right nostril and your fourth finger to close the left one.
So the air will follow the path of a triangle,
Coming through one nostril up the nasal cavity and down the alternative one.
Let's start.
Close your right nostril and breathe in through the left one.
Now close the left nostril and open the right one.
Breathe out.
Now inhale through the right one and exhale through the left nostril.
Awesome!
Follow this pattern and concentrate on the air moving.
Feel as it is a game rather than a complicated exercise.
Enjoy the process and I'll be back in a few minutes.
If such breathing causes any discomfort,
Just let it go and breathe normally and follow your breath.
If everything is fine,
Continue for a couple of more minutes.
Excellent!
Notice how slower your heart rate is,
How relaxed your belly and body are.
Now remember or imagine your favorite place in nature.
It can be a beach,
A river in a forest,
A lake in the countryside or your favorite park.
It's sunrise time.
You're welcoming the first sun rays of the day.
They warm your skin,
Gently touch your eyes and your skin even a smile.
The wind is playing in your hair and the air is so fresh that you want to inhale it with the whole chest.
Let's do it together.
Breathe in through the nose and breathe out through the mouth with a sigh.
Great!
Now sit down here in your favorite place,
On a bench or right on the ground.
Birds are singing and you hear the water running and leaves whispering.
In your mind,
Look around and notice all the details.
Surround yourself with your favorite things and scenes.
Now you're an artist creating your very own ideal power place.
Feel how well the earth supports you.
Accept the support.
Relax even deeper.
Your body takes up exactly as much space as it needs.
Your breath is smooth and you don't even have to think about it.
Your body breathes by itself without any control.
This safe place accepts you all right this second as you are.
Unconditionally.
No matter what you think about yourself,
What other people think about you,
What is happening or not happening in your life at the moment,
No matter your financial or emotional states,
It accepts you all.
You belong here.
You're always welcome here.
A gentle breeze cuddles your shoulders and back.
Mild sun rays kiss your skin.
You feel warm and accepted.
Calm and relaxing energy travels through your whole body.
Your heart fills with such gratitude and love.
Your lips form a light smile.
Show it to the world.
It's so quiet and peaceful here.
Every single detail is perfect for you.
Everything here is for you and thanks to you.
Just because you exist in this world.
You're worthy of all this.
You're worthy of all your dreams.
And with this unlimited support,
With such confidence inside,
You can achieve it all.
Here you can let go of everything that doesn't serve you from your head,
Your past,
Your body,
Your heart.
It will be ecologically recycled and turned into amazing energy.
Relax and let go of what you think,
Feel,
And what disturbed you in the past.
I'll leave you here for a little while.
Spend this short time with your precious self.
Enjoy every moment spent in your safe place.
How was it?
Did you like it?
Great.
Now it is important to cleanse your energy from everything that doesn't belong to you.
Imagine light moon white or golden energy coming down your head,
Neck,
Shoulders,
Moving down your throat and lungs,
Inside and outside your belly.
It takes all the unnecessary,
Old,
Alien out of your body.
This love and flow drops on your thighs,
Calves and feet and leaves down right into the heart of our planet where Mother Earth will carefully recycle it.
Feel how much lighter your body feels.
Notice the spots that are still tense.
Take a deep breath and let go of this tension by exhaling through your mouth with a sigh.
Sit under this gentle universal light a little longer and give it everything you want.
Cool.
How does your heart feel?
Now you'll set energetic boundaries around yourself.
It's a 360-degree field that will protect you from all the worries,
Negativity and stress.
Science has it as a fact that all the material things are at their core just space filled with energy.
This is also applied to our body,
Organs and cells.
It's in our power to change the quality of this energy,
Its frequency.
You are pure energy.
And right now inside and outside of you flows your own energy.
Imagine an energetic sphere surrounding you.
It can be of any color.
Pick your favorite one.
In your mind's eye,
Look at your body and around it.
Your energy always protects and helps you.
You can grow it as big as you wish.
Find yourself in the middle of this energetic sphere.
Feel how it exists because of you.
Now you can ask the Universe,
God,
The Earth or spirits,
The one that you truly believe in,
For support and protection.
They'll hear you.
Trust them,
Yourself and the process.
Feel how your energetic sphere feels with light,
Transparent,
Powerful energy.
What boundaries does it have?
Where are they?
From now on nothing can affect you from the outside thanks to your energetic protection.
Only peace,
Gratitude,
Joy,
Happiness,
Love,
Mutual understanding and support exist here.
Only you decide what can come closer to you and enter your energy area.
The rest will simply pass by or turn back.
Breathe.
Simply be in this space.
In your mind,
Raise your eyes in nature where you are now.
Listen to the birds.
Feel the sun kissing your skin again.
Don't open your eyes yet but stretch.
Wiggle your fingers,
Your toes,
Your neck.
Put both of your hands on your chest and feel your heart beating.
Hug yourself.
Hug yourself.
Think you're safe place and trust that you can come back here anytime you want.
It's always there for you.
Remember,
We cannot control the outside,
But we have the power to take care of our inner world,
Regulate our emotional and mental states.
Now blink your eyes open and go on with your day.
Thank you for meditating with me.
I really appreciate that.
See you next time.
Bye.
