Hello,
Namaste!
Welcome to Discarded Meditation.
Today with my voice I will guide you in this brief practice that is suitable for both beginners and advanced practitioners.
First find a quiet place in your room,
In your house.
Make sure that there are no external noises to disturb you during your practice.
And then find a comfortable position where to sit.
You can sit on your yoga mat with your legs crossed in Sukhasana or you can sit on a chair.
Make sure that your spine is straight,
Your shoulders relaxed.
Lengthen your neck,
Your spine.
Relax your arms,
Your hands and your fingers.
Now gently close your eyes.
Take some time to arrive in your practice.
Visualize yourself sitting with your eyes closed.
Now shift your attention to your breath.
Inhale and exhale from your nose.
Don't force your breath.
Just let it flow,
Let it go naturally.
Your breath brings you to the present.
If a thought or a distraction comes to your mind,
Bring your attention back to your breath.
Keep visualizing the flow of air moving through your body.
Just the air flowing inside and outside your nose.
And every time you exhale,
Visualize the air leaving your body.
And try to feel more relaxed,
Try to feel lighter without tensions.
Every time you exhale,
Let it go.
Let your body and your mind be softer and lighter.
Visualize once again the flow of air entering from your nose,
Expanding in your body.
And going out.
Now without any judgment,
Pay attention to what you feel,
To the sensations that this meditation is bringing to your body and to your mind.
Just observe those feelings without judging them.
Visualize them.
And now gently prepare yourself to finish this practice.
Take your time and whenever you're ready,
Gently start moving your fingers and your toes.
Bring your palms together to the heart center.
Be grateful for this brief but powerful practice.
Be grateful for this moment that you dedicated to yourself and to your well-being.
Be grateful for your body and your breath that supported you in this practice.
Visualize this sense of gratefulness and try to bring it in your day,
In your daily actions.
Whenever you're ready,
Gently open your eyes.
Keep them soft.
Thank you so much for practicing with me.
Have a lovely day.
Namaste.
