Find a comfortable posture,
You can do this meditation sitting or lying down,
As you feel more comfortable.
Whenever you are ready and if it is good for you,
Close your eyes.
Notice your body.
Observe how it feels.
Try not to change anything,
Simply pay attention to it,
Avoiding elaborations or judgements.
Is it calm or agitated?
Does it have a sense of urgency or the feeling or the need to move or do something?
How does it feel right now?
Take three deep and slow breaths,
Visualize and feel that the fresh air coming in is opening space inside your body.
At the end of the inhalation,
Hold your breath for some seconds and allow this air to reach each area in your body.
Then,
When releasing the air,
Silently say to your body,
Relax,
Relax,
Relax.
Continue breathing normally.
Notice again how your body feels.
Is it calmer than before?
Is it more relaxed than before?
Take one more deep,
Luxurious breath with the intention of fully letting go of any physical tension that is remaining in your body.
With the inhalation,
Feel the body expanding and during the exhalation,
Feel the body relaxing.
Continue breathing normally.
Notice now your inner voice.
What is its quality?
Is it impatient or is it calm,
Unsolved?
For now,
Just notice it and allow it to be as it is.
Take three deep,
Soft and slow relaxing breaths.
Visualize and feel that the air coming in touches each part of your throat and speech centers and when doing so,
Open space.
Allow the breath in for a moment and feel how with this action,
Your inner voice starts to calm down,
To soften.
Slowly breathe out and softly say to your voice,
Relax,
Relax,
Relax.
Open your head,
Nod your head,
Lift up your head.
Notice your inner voice.
Is it different than before?
Take one more deep,
Luxurious breath with the intention to further calm your inner voice.
Breathe in and open space in your speech centers and breathe out and let any remaining inner shadow dissipate.
Continue breathing normally.
Bring your attention to your mind.
Notice the quality of it.
Without elaborations or judgments,
Observe if it is calmed or agitated.
If there are many thoughts flying around or just a few thoughts.
Take three deep,
Slow,
Relaxing breaths,
Visualize,
Feel and imagine that the air coming in reaches your brain,
The center of all those thoughts,
And gently brings freshness and openness to this area.
Hold the air for a moment and imagine that this air is acting on each neuron,
Opening,
Studying each cell.
Then slowly let the air go.
Then silently and gently tell your mind,
Relax,
Relax,
Relax.
And then continue breathing normally.
Notice the quality of your mind right now.
Is it calmer than before?
Slowly and slowly breathe in,
Feel how it brings space between thoughts and with the mind to become even calmer.
Now bring your attention to your heart.
How does it feel?
How do you feel?
Do you feel comfortable and positive or tense and negative?
Become aware of it without any further elaborations or judgments.
Take three deep,
Slow,
Luxurious breaths,
Visualize,
Imagine and feel that with the air coming in,
Space is created in your heart area.
You don't want to get rid of any uncomfortable emotion.
You just want to open space for them to be more comfortable.
This is a compassionate action.
Hold the breath for a moment and imagine how this air soothes each little part of your heart space as if it were a balm for the heart.
Slowly breathe out and softly say to your heart,
Relax,
Relax,
Relax.
And then continue breathing normally.
Progress idea.
You you Notice if something has changed in your heart if you feel more comfortable than before you Breathe in slowly and deeply and feel the openness in your heart space And with the breath out let any remaining emotional tension dissolve at all moments stay connected to your breath come back to your inner voice pay attention to it and notice that behind that sound of the voice there is silence let the voice to be there but connect with that silence take one deep breath with the inhalation imagine visualize or feel how you come close to that silence and with the exhalation hear the sound of the air going out feel how your connection to silence becomes stronger repeat this two more times and then continue breathing in a soft way now follow your breath and allow it to take you to that point where the wisdom of your body the wisdom of your mind and the wisdom of your heart come together and merge that is a sphere of light let your breath to show you the way to this point take three deep and slow breaths and with the in-breath visualize feel or imagine that this sphere of light starts to grow inside you reaching each part of your spiritual and physical body for the air in from world and allow for the process to take place in every area not only physical but also your spiritual body then breathe out slowly and notice how this light becomes brighter and brighter stay connected with this body of light that is you this is your original form and allow the breath to help you expand and experience further this moment allowing you to even radiate outside your body all this loving energy in this form notice that you are a vessel of love and light you are also connected to your inner wisdom and the higher wisdom with curiosity notice if there is any message in any form for you observe this while you stay connected to your breath now all this beautiful energy inside and around you can be shared with other sentient beings to help them to ease their pain visualize feel or imagine that this light starts to expand from the center of your being to the room to outside the room to building you are in then the neighborhood the city and beyond this light touches all those beings that you love and all those things that are in need of this type of energy this healing light you can say a small prayer will give you an example but you can create your own from the center of my being I share my blessings with all sentient beings may each of us find peace happiness and freedom let go of the experience notice your body connect with the space around you and when you are ready open your eyes thank you
