Hi,
My name is Gabriel and soon I will share with you a meditation that I developed especially for these challenging days we are going through.
This meditation is for everyone,
For beginners and for those with experience.
We are going through a very challenging period.
Many of us are closed at home and all of us can feel the pressure around us intensifying.
This meditation will help us to release internal pressure and increase the ability to deal with the current situation.
To experience meditation in the best possible way,
Please find a place where you can sit comfortably without interruption.
At this point take your time and find the perfect location.
Once you have the right place for you,
Make sure you are not disturbed and you are comfortable.
There is no need to sit on the floor.
If you are not used to it,
You can sit on a chair.
If however you are sitting on the floor,
Please sit on a small cushion with your knees lower than your hips.
From now on we will constantly try to pay attention to our breath.
Close your eyes and place your hand on your legs,
Palms upwards.
Please during this meditation,
Try not to move your hands and pay attention to your breath.
Let your breathing start alone and continue to inhale slowly and deeply through your nose and slowly exhale completely through your nose again and so on.
Inhale and exhale.
Always try to pay attention to the whole process.
Notice the air as it enters.
Smell it.
Feel how it is filling your lungs.
And when you feel your lungs are full,
Pause for a second and slowly exhale all the air out.
Pay attention to the whole process.
No pressure.
This should not be a pleasant process.
Vice versa.
Enjoy it.
Try to feel how the oxygen fills you.
Well done.
Continue like this all the time.
Don't stop.
Pay full attention to your breathing.
Focus on it fully.
You breathe properly.
All the attention is devoted to your breathing.
You can already feel your heart slowing down.
A pleasant feeling may spread in your body.
Inhale deeply and slowly through your nose.
Feel how your thorax fills up.
Feel how it opens.
And when there is no more room,
Stop for a moment.
And slowly exhale everything out through your nose.
When your lungs are empty,
Just wait for the inhale to start spontaneously.
Notice the silence,
The serenity and your intimacy.
That exactly what we are looking for.
The space between your thoughts.
Here and now.
If a thought prevails,
Exhale it out.
Don't pay attention to it.
Right now is not their time.
Let them go.
Inhale deeply and slowly through your nose.
Feel your chest fill up.
Feel how it opens.
And when there is no more room,
A moment of pause and slowly exhale everything through your nose.
When your lungs are empty,
Just wait for the inhale to start spontaneously.
Our breath is the most important tool when we are meditating.
Use it to change your state of mind.
And if a thought breaks out with the help of the next exhale,
Let it go and return to the blessed silence.
And again,
Inhale deeply and slowly through your nose.
Feel how your chest is filling up.
Feel how it's open.
And when there is no more room,
A moment of pause and slowly exhale everything through your nose.
When your lungs are empty,
Just wait for the inhale to start spontaneously.
Without stop,
Concentrating on your breathing.
Concentrate on the top of your head.
At the highest point of your body.
Feel this point and pay attention to it.
Inhale deeply and slowly and exhale slowly and deeply.
All of this without diverting attention from the top of your head.
With next breath,
Imagine that point open and light starting to enter your head.
Clean light.
Healthy light.
Full of qualities we need so much.
Pure energy.
Unconditional love.
Light exists around us.
Light is everywhere.
It's the energy that creates everything.
It exists from the very beginning of the universe.
We are just a tool that contains the light and pass it on.
When you breathe,
Simultaneously imagine breathing light through the top of your head and as you exhale,
Absorb the light.
As the light continues to fill your head,
Continue to breathe deeply and breathe all the air out.
Feel that when you inhale,
New light fills you and when you exhale,
The light is absorbed within you.
Pay attention to your breath.
Inhale deeply and slowly through your nose.
Feel how your chest feels up.
Feel how it's open and when there is no more room,
A moment of pause and slowly exhale everything for your nose.
When your lungs are empty,
Just wait for the inhale to start spontaneously.
When you feel that your head is full of light,
Begin to stream light into your entire body.
Fill with your inhalation,
Your neck is filled with light and as you exhale,
The light is absorbed into it.
Do not stop breathing.
Simply breathe through your nose,
A small stop and exhale all the air out.
With the next breath,
Fill your belly with light.
Fill in all your internal organs and when you exhale,
Feel them soaked with light.
With vital energy that pushes out everything you don't need.
Deep inhalation through your nose,
A small stop and exhale all the air out.
With the next breath,
Fill your hips with light.
Clean all your genitals and when you exhale,
Feel them soaked with light.
Socked with vital energy that pushes out everything you don't need.
Deep inhalation through your nose,
A small stop and exhale all the air out.
With the next inhale,
Fill your arms with light.
Feel how full they are with light.
Feel the light flowing through your fingers and as you exhale,
Feel them soaked with light.
Don't stop breathing.
Deep breathe through your nose,
A small stop and exhale all the air out.
With the next breath,
Fill your legs with light.
Feel how the light flows down.
Feel every part of your legs and reach up to your feet and feel them.
And when you exhale,
Feel them soaked with light.
With vital energy that pushes out everything you no longer need.
Don't stop breathing.
Deep breathe through your nose,
A small stop and exhale all the air out.
Now feel your whole body full of light.
Notice your body fills with new light through each inhalation and how the light is observed with exhalation.
There is no problem with space.
There is no limit to the amount of light your body can contain.
When the light enters,
Darkness fades away.
Feel how everything that bother you,
Everything that stop you,
Everything that make you sick evaporate out.
With each inhalation,
Lights come in.
A deep breathe through air and light,
Small stop and exhale all the air out.
Now that your entire body is illuminated and soaked with light,
Shift your attention and concentrate on the top of your stomach.
Feel a yellow light concentrating there.
Imagine the light starting to spread and grow like a ball.
A ball of light that grows nonstop.
With your next inhale,
Feel the light coming from the top of your head.
Feel the light ball and expand it.
As you exhale,
Feel the ball radiate light.
Feel the light ball growing and begin to contain your entire abdomen.
Imagine a yellow ball of light that's surrounding your belly.
Deep breathe again and the ball is growing.
Now is already twice the size.
It is large and also contain your neck and your hips.
Feel the ball surrounding you.
Each time you breathe,
Feel the light coming from your head,
Feel the ball and make it grow.
And as you exhale,
The light observe and strengthen the ball.
Again deep breathe and the ball grows.
Now is twice of this size.
It is large and contain your entire body.
Feel yourself in the center of the light ball.
The ball that currently contain you is a pure energy ball,
A ball of love.
This ball make sure that no unbalanced energy can approach you.
It keep you protected and safe.
With the next breathe,
Start to imagine how the ball is becoming so big that it can invite all the people that you care inside of it.
Your children,
Your parents,
Your spouse,
Your partners,
Your friends,
Everyone that you care about.
Make sure to invite all your older people that you know.
Now feel the light inside the ball start to cover everyone and contain them.
Take a deep breathe from your nose and exhale everything from your nose.
Feel yourself and all the people inside protected and safe.
Now feel the ball getting bigger and bigger.
So big that it contain the place that you are in,
Your neighborhood,
Your city,
The whole earth.
Feel this light with all of its power.
Feel it heal,
Clean and renew energy of our universe.
Don't stop inhaling air and light.
Lights never stop passing through us.
Light is in everything.
Light is everything.
And when there is light,
Darkness disappear.
Don't stop breathing.
Deep breathe through your nose,
A small stop and exhale all the air out.
Feel light everywhere.
And with this feeling slowly begin to bring your attention back to yourself.
Deep move your shoulder in small gesture,
Add a little movement of your finger and slowly move your head left and right.
And without stopping your bliss,
Breathe,
You can open your eyes.
Don't get up yet.
That experience happened to you,
Soaked in you.
Deep breathe through your nose,
A small stop and exhale all the air out.
Feel the wonderful happiness,
The physical feeling in every corner of your body.
I will leave you at this point and let you contain what you went through.
Feel the area in which you all live.
Exhaling,
Feel this huge ball shine light.
With the next inhalation,
Increase the ball further.
It is so big that it contains the entire city.
And now it is gone to the dimension where it contains the entire earth until it sprays through the universe.
Let's feel it.
