Welcome to this meditation.
Let's begin with a short insight on what meditation actually is,
From the perspective of yoga.
Meditation is a state of consciousness.
A state of consciousness where there are no thoughts,
No ego.
A state of timelessness,
Of deep cosmic connection.
And in order to attain to this state and to experience this state of consciousness,
We need to prepare.
We begin by preparing the physical body,
Practicing yoga asana.
With the aim of being comfortable in a meditation posture.
Then we also bring our attention to the breath.
And we practice elongating the breath.
Making it longer.
Because the longer the breath,
The calmer the mind.
And then we explore further the mind.
We practice the withdrawal of our senses.
Turning from our attention in the outside world to our inner world,
Looking within.
And here comes the practice of concentration.
We begin to focus our mind on one particular point.
Always bringing it back,
Concentrating on this one very particular point.
And when the mind is totally fixed on that point,
We may enter the state of being one with that point.
Experiencing timelessness,
Deep cosmic connection.
No thoughts,
No ego.
Just being.
So begin by taking a seated position of your choice in which you can elongate your spine.
And then close your eyes and begin to draw some circles with your upper body.
To bring a gentle movement into your lower back.
And then also go into the other direction.
Draw a few circles here.
Now slowly coming back to center.
Bring your chin to the chest and breathe three times into your neck,
Into your shoulders.
Letting go of any tension that you might feel as you exhale.
With your next inhalation,
Bring your head up.
Place your fingertips next to your hips on the ground.
And then inhale,
Bring your left arm over the head and stretch towards the right side.
So you can feel the left outside of the upper body.
Breathe into it.
Now inhale,
Come back to center,
Bring the left hand to the ground and stretch the right arm over the head towards the left side.
Feel into the stretch on the right outside of your upper body and breathe.
Inhale,
Coming back to center.
And then drawing a few circles with your shoulders.
Moving into the other direction as well.
And then dropping into stillness.
Straightening your spine.
Opening your heart space.
And then connecting with your natural breath and its movement in your heart space,
In your chest.
And then begin to lengthen your exhalations,
Making them slightly longer each time you exhale.
Your mind becomes peaceful and calm.
Let go of your breath and listen to its sound.
Listen to the sound of your own breath.
Like gentle waves on the ocean.
Letting go of the sound of your own breath.
And drawing your awareness to the center of your forehead.
And a little further down to the center between your eyebrows.
Now rest your focus here.
And every time you realize that you are being pulled away by your own thoughts,
Gently bring your awareness back to this point between your eyebrows.
Relax into the peacefulness and calmness of your own mind.
Rest here in this peaceful state as long as you wish.
Enjoy the lightness,
The timelessness here.
Hari Om Tat Sat.
