Bhuvah Meditasi This practice is focusing to mastering your body,
Your mind and your emotions.
To find the most comfortable positions,
You may sitting down or just lying down on your back.
If you are sitting down,
You can find your sitting bone grounding.
Lengthen your spine,
Roll your shoulder back,
Open your chest,
Smile your face,
Take a deep inhale to your nose and exhaling through your mouth.
Neither inhale through the nose and exhaling longer through the mouth.
Just back to your natural breathing,
Observe the in and outs of the air from your bath nostril.
Observe the body sensation from your crown,
Your face,
All part of your face.
Feeling all the tension is melting away,
Along with your breath,
Exhale through the neck,
Releasing all the burden from your both shoulders.
Feel the sensation in the both hands,
The back of your head,
Back of your neck,
The whole spine,
The elbow and both sitting bones.
Observe your chest,
Feeling your heartbeat,
Feeling it with love,
With kindness and with regretfulness.
Bring the emotions to your stomach,
Both hips and both legs.
Just one more time scan your body from your crown to your toes.
You may repeat these affirmations one time.
I am the master of my body.
Feeling these affirmations flowing through all part of your body.
Now start to observe your mind.
Your mind is calm like the calm water.
Even it's calm and gone.
You are not react to your mind right now.
You just natural.
Repeat this affirmation one time.
My mind is calm.
Observe experience the calmness.
And now observe your heart center,
Your heartbeat and feel any emotion calm and go.
Feeling your emotion now is stabilized,
Is centered and balanced.
And say in your heart,
My soul is balanced and centered.
Now you can connect to your body,
To your mind and to your emotions.
And you may repeat these affirmations several times until you feel relaxed and you master your body,
Your mind and your emotions.
I am the master of my body.
I am the master of my mind.
And I am the master of my emotions.
My soul is centered and balanced.
You may continue this meditation.
You may continue this meditation.
You may continue this meditation.
You may continue this meditation.
You may continue this meditation.
You may slowly,
Gently take a deep inhale through the nose and exhaling through your mouth and slowly open your eyes.
Namaste.
