Welcome to this 15-minute meditation practice that blends devotion and mindfulness.
Find a comfortable position,
Sitting or lying down,
And gently close your eyes.
Let's begin by taking a few deep breaths to settle into the present moment.
As you breathe in,
Feel a sense of gratitude for the life-giving breath entering your body.
And as you exhale,
Release any tension or worries,
Letting go of anything that doesn't serve you in this moment.
Now shift your focus to your breath.
Observe the natural rhythm of your breath as it comes in and goes out.
With each breath,
Cultivate a feeling of devotion,
As if you're offering your breath to something greater than yourself.
Imagine that with each inhale,
You're inviting the divine presence into your body.
As you exhale,
Let go of everything that no longer serves you.
Feel a sense of sacredness in this simple act of breathing.
With this sense of devotion,
Bring your attention to the two junctions of breath,
The point where your inhaler naturally turns into an exhaler,
And the point where your exhaler naturally turns into an inhaler.
These points are like doorways between the inner and outer worlds of your being.
As you continue to breathe,
Focus on these junctions with utmost devotion,
As if you're witnessing the divine dance of breath within you.
Let your awareness rest gently on these points,
Allowing your breath to flow naturally,
Without forcing or controlling it.
With each breath,
Feel a deep connection to the divine within you.
You're not just breathing,
You're communing with the sacred essence of life itself.
Let go of any thoughts or distractions,
And immerse yourself fully in this devotional experience of breathing.
Now,
As you continue to center your awareness on the junctions of breath,
Start to shift your attention to the knower,
The one who is witnessing this breath,
This moment.
This knower is the essence of your true self,
Beyond the roles and identities you take on in daily life.
Allow your awareness to merge with the knower,
The silent witness within you.
You're not analyzing or thinking,
You're simply being,
Experiencing the knower's presence.
You're not analyzing or thinking,
You're simply being,
Experiencing the knower's presence.
Let this awareness fill you with a profound sense of peace and serenity.
Stay in this state of devotion and awareness,
Connecting with the divine essence within you and being one with the knower.
If your mind starts to wander,
Gently bring it back to the sensation of breath and the knower.
As we conclude this meditation,
Let's infuse it with a touch of loving-kindness.
Bring your awareness back to your heart center.
Feel a warm,
Radiant light glowing within your heart.
With each inhale,
Feel this light expanding and filling your entire body with love and compassion.
And with each exhale,
Let this light radiate outwards,
Enveloping all beings in its embrace.
Silently repeat these phrases to yourself,
Extending loving-kindness to yourself and others.
May I be happy.
May I be healthy.
May I live with ease.
May all beings be happy.
May all beings be healthy.
May all beings live with ease.
Feel the energy of love and kindness emanating from your heart,
Touching every corner of your being and reaching out to touch the hearts of all living beings.
Take a few moments to bask in this loving-kindness,
Appreciating the interconnectedness of all life and the capacity for compassion that resides within you.
When you're ready,
Gently bring your hands to your heart in a gesture of gratitude,
Honoring the sacred space you've created within yourself and in the world.
Thank you for sharing in this meditation practice.
May your day be filled with love,
Mindfulness and an open heart.
When you're ready,
Gently open your eyes,
Carry the sense of devotion and the awareness of the knower with you as you continue your day,
Knowing that you can always return to this practice to reconnect with your inner sacredness.
