Bua Meditasi.
This meditation practice is for healing the anxiety.
Most of us have experienced worry,
Fear in our daily life,
Isn't it?
It's really normal.
But if we let the negativity control our life,
It will become a disorder.
This meditation practice will help you to let go the negative memory in your mind,
To reduce the worryness for your future,
And to be present,
To be aware of your now.
Let's find the most comfortable positions.
You can choose to sit in the floor.
Or if you are new to the meditation,
You can lying in your bed.
Feel your both sitting bone in the floor.
Feel yourself grounded.
Lengthen your spine.
Roll your shoulder back.
Smile in your face.
Take a deep and long inhale through your nose.
And letting go through your mouth.
Take a deep and long inhale through your nose.
And letting go completely through your mouth.
You can start to close your eyes.
Take another deep inhale through your nose.
And one more time,
Letting go completely through your mouth.
You can breathe in and breathe out through your nose.
In this moment,
You don't need to do anything.
You just need to be aware of your natural breath,
The in and out from your both nostrils.
Just letting go and surrender to the flow.
Every time you inhale,
You feel you absorb positive energy to your body,
To your body.
And every time you exhale,
You feel your body.
If your mind taking you away,
Just observe back to your breathing.
And you can feel the temperature is colder when you inhale and warmer when you exhale.
You can add a smile in your face.
When you are smiling,
You can feel all positivity,
All the goodness,
Happiness,
Love,
Compassion,
Gratitude inside your breath flowing to all part of your body.
Start from your crown,
Down to your face,
To all part of your face.
Your eyes,
Eyeball,
Ear,
Nose,
Chin,
Mouth.
Down to your neck.
Release all the burden from your both shoulders.
Flowing down to your hands.
Observe what happened in the sensation in your front body,
In your chest,
Stomach,
Your hips and your legs.
Observe your spine,
Down to your tailbone,
Above sitting bone,
To your toes.
Let's scan your body one more time from your crown to your toes.
And aware and observe is there any part in your body still feel a little bit of stiffness or just different for any part of your body.
You can sending the inner smile to that part.
Soften that part.
Imagine the stiffness or the blockage.
Like the ice melting to the water.
Water into the vapor out from your body.
Relax your muscle,
Your nerves,
Letting go and let it be.
Release all the control of your body and your mind.
Just relax the way you are.
Surrender to your breath and letting go more.
Now aware in any part of your body,
You can feel the most relaxed.
Feel the sensation.
Do you enjoy the relaxation?
Observe the feeling and bring that feeling spreading out to all part of your body.
Let the relaxation absorb to the nutty,
To the nerves,
To the muscle.
And just surrender to the relaxation.
Let it be.
Let it be.
Now aware in any part of your body,
You can feel the most relaxed.
Feel the relaxation.
Let it be.
Expanding your positivity and combine it with the feeling of relaxation.
Whatever the feeling of positivity,
Like gratitude,
Love,
Compassion.
Flow the positivity,
Gratitude,
Happiness,
Love,
Compassion to your heart and the center.
Feel the relaxation expanding more and more than yourself.
Become one with your higher self.
Letting go.
Surrender.
Let it be.
Meditation continue.
Now aware in any part of your body,
You can feel the most relaxed.
Feel the relaxation.
And slowly bring back your awareness to your body,
To your breath.
Smile to your face.
Take a deep and long inhale through your nose.
Letting go through your mouth.
Another inhale through your nose.
And letting go completely through your mouth.
Another deep inhale,
Smile to your face.
And letting go through your mouth.
When you're ready,
You can slowly and gently open your eyes.
Namaste.
