Buah Meditasi This short practice is morning reading and meditation routine.
You can do it every day in the morning to maintain your positivity and happiness along the day.
We will start with a comfortable sitting position.
Lengthen your spine.
Roll your shoulder back.
Take a deep inhale through your nose and letting go through your mouth.
You may close your eyes,
Smile in your face.
By smiling,
You feel gratefulness for the breath you received this morning.
By smiling,
You can relax the whole body.
Back to your normal breathing,
Inhale and exhale through your nose.
You can start the deep abdominal breathing.
You may put one hand in front of your chest and another hand in front of the stomach.
This is optional for you never do the abdominal breathing or you may just relax your hands on top of your knees.
Take a deep inhale,
Feel your stomach slowly expands.
Two,
Three,
Four,
Exhale longer through your nose.
Feel your stomach slowly contracts.
Two,
Three,
Four,
Five,
Six,
Inhale.
Feel the space in your body,
In your mind.
And exhale longer through your nose.
Two,
Three,
Four,
Five,
Six.
Inhale and exhale letting go.
Do five more rounds like this until you feel relaxed two times than before.
Feel the energy,
Positive energy from your room,
From the space,
From the surrounding into you.
Give the sunlight and feel the vitality in every breath that you take.
After five rounds,
Check your time.
You may relax into the normal breathing.
We will continue with the morning mindfulness meditation.
Let go all the expectation.
Just need to be relaxed the way you are.
Observe your natural breathing.
Feel the in and out of the air from and out from your both nostrils.
When the flow of the mind come and go,
Just let it be.
Smile in your face.
You may bring the gratefulness into your inhale and feel the sensation in every part of your body.
Every time you aware of your exhalation,
Feel that your body relax two times than before.
Start to observe all part of your body.
Just aware of the sensation,
Accept,
Relax and let it be.
Start from your crown to all part of your face.
Your eyes relax.
Your jaw relax.
Your nose,
Lips,
Ears,
Chin,
The whole face relax.
Aware of the sensation in your neck.
Letting go all the burden from your both shoulders,
Both hands,
Palms,
Fingertips.
Soften your breath and flow your breath to your chest,
Your heart center.
Feeling the surrounding space with love and compassion.
And flow into your heart,
Flow into your space,
Flow into your stomach,
Above sitting bone,
The whole spine,
Tailbone,
Both legs,
The sole of your feet and your toes.
Open your body one more time,
Aware of the sensation thoroughly,
Accept,
Relax and let it be.
We may continue with this meditation.
Don't hesitate to open your eyes and grandfather.
And slowly,
Gently bring awareness back to your breath.
Smile in your face.
Take a deep inhale through your nose.
And letting go completely through your mouth.
You may slowly open your eyes.
Have a great day.
Namaste.
