Namaste!
Thank you for joining me for meditation.
So let's get comfortable.
Either have a nice sitting position on a mat,
On a cushion or a chair.
Just be as comfortable as possible.
Use pillows or blankets to support you.
As comfort is the key.
Please sit nice and tall,
Aware and alert.
And again listen to your body.
Do not strain yourself in any ways.
Softly and gently close your eyes and continue to breathe normally.
Let's start to be in the present right here,
Right now by taking our right hand onto the chest,
Left hand just below and around our navel.
Let's align our self,
Our mind,
Our body and our breath right here,
Right now.
So sit however comfortably wherever you are.
Sitting nice and tall,
Alert and awake.
Allowing your neck and spine to be aligned for free flow of your breath.
Our feet are firmly grounded,
Connected.
And our mind is aligned with our breath,
With our body.
Observing your breath as you're inhaling.
Observe your belly rise.
And as you're exhaling,
Observe your belly go in.
Almost as if your navel is trying to touch the back of your spine.
Inhale and exhale at your own pace,
At your own comfort.
You might be hearing the surrounding sounds.
But with complete awareness,
Bring your awareness to the sound of your breath which is going in and out.
Your mind might be visiting many places.
But allow your mind to be with you,
Watching your belly rise and fall.
Allow your mind to check your posture right here,
Right now.
Be in this present moment as is.
Continue to use your inner sight with your eyes closed.
To watch the flow of your breath in and out.
As you're inhaling and exhaling at your own pace,
At your own comfort.
As you continue to do so,
Allow your mind to think with each inhale and relax with each exhale as if you're letting go of everything.
With each inhale,
Allowing that serenity to dawn upon you.
Very gently bring both the body and theūppped out about Ladies.
Both of you comes into peace as a reminder of true awareness.
Very gently,
Bring both your palms back to your lap,
Facing up.
Continue to have that feeling of relaxation and letting go.
Very gently,
Place your palms now facing down,
Touching your lap.
Awareness to your feet,
Firmly grounded,
Connected.
Feeling the touch of Mother Earth as this energy of Mother Earth pulls in,
Replacing all the tensions that restore for survival.
Allow Mother Earth to support you.
As you inhale and feel that energy,
Hold tight,
Tense just your feet with a big exhale,
Let it go and let the energy of Mother Earth fill up.
The energy within your feet,
Within your ankles.
Use your own imagination to do so.
Again inhale,
Hold,
Touch Mother Earth with reverence and with a big exhale let it go.
Let loose the energy,
The non nourishing energy that we no longer need.
Beautiful,
Continue to feel in and pull in Mother Earth energy through your feet as you inhale.
Up to your legs,
Your ankles,
Your knees,
Your thighs.
Anything that warmth in your palms,
They are touching your laps.
Your thighs,
Your hips,
Your lower back.
Hold it tight,
Tense it with a big exhale,
Let it go.
Just an intention of letting go,
To not worry what we are letting go.
Beautiful.
Awareness from your lower back,
Mid back,
Upper back.
Still feel that energy of Mother Earth pulled in.
Into your lower back,
Mid back,
Upper back.
Shoulder blades,
Your shoulders,
Your arms,
Your palms.
Inhale and bring up the shoulders all the way to your ears and exhale and let it go.
Inhale one more time,
Shoulders up to your ears and as you exhale round back and down.
Beautiful.
As you feel the flow of energy in your arms,
In your palms,
Make a fist,
Hold tight,
Tense,
Just your palms,
Just your arms.
With a big exhale let it go,
Feel the flow of the energy.
This time allow your palms face up.
As you feel the palms,
Your wrist,
Lower arm,
Elbows,
Upper arm,
Shoulders,
Neck and throat.
If you like you can massage your neck and throat.
And gently awareness to your face.
Inhale and allow yourself to squeeze and touch your entire face,
Your eyes,
Your jaws.
Hold it tight,
Tense it and with a big exhale let it go.
And clench your teeth,
Relax your jaws,
Bring a beautiful smile to yourself.
Allow your awareness to be at the crown of your head.
Almost feeling the flow of divine energy from the universe at the crown of your head.
Maybe visualize that as a divine white light if that comes to you today.
Or simply shift your awareness,
Feeling the breath,
Allowing your mind to be aligned with your breath and your body with your inner sight.
As you move your inner sight from the crown of your head to your forehead.
As if your entire forehead is breathing in and out,
Right side,
Left side,
Center.
Mingling with the divine white light or the serenity that you are allowing to infuse from the crown of your head.
To your eyebrows,
To your eyes,
Your cheekbones,
Your ears,
Your chin.
Survey your mouth again and clench your teeth.
Feeling the breath at the base of your nostrils.
Very gently shift your awareness,
Your focus,
Your inner sight to the center of your chin,
To your throat,
Feeling the breath touch your throat.
Down towards your chest,
Your rib cage,
Your chest cavity,
Your lungs,
Your heart,
Your right side,
Your left side to the center.
Feel the space,
The expansion and contraction of the space in your heart.
Feel the breath at your heart.
Feel the awareness at your belly,
Your digestive system,
Pancreas,
Liver.
As you feel the breath at your belly,
Belly rising and falling.
Further infusing the divinity,
The serenity that we invited from the crown of your head from the universe.
Infusing each and every cell.
Down towards your legs,
Your knees,
Your ankles,
Back to your feet.
Again,
Feeling the support of Mother Earth.
Connected,
Present in this physical world.
Very gently take couple of big inhale and exhale.
And whenever you are ready,
You may bring both your palms together,
Rub them,
Place it onto your eyes.
And whenever you feel comfortable,
You may open your eyes gently.
Like medication can result in diabetes,
PH You So once again,
Thank you for joining me and Hello Wonderful how the happy joyful holidays
