So let's gently close our eyes.
Sitting nice and tall,
Alert and awake.
Either sitting on your chair with your feet firmly grounded,
Connected to Mother Earth.
Maybe sitting on your mat,
Cross-legged in sukhas or padmasan.
Or you are simply lying down,
Giving your physical and emotional weightage to gain the support from Mother Earth.
Letting go just for the purpose of this meditation.
In all the three positions,
Relax your shoulders back and down.
Align your neck and spine for the free flow of your breath.
Unclench your teeth,
Relax your jaws.
Maybe bring a beautiful smile to yourself.
Always remember,
Meditation is for ourself to uplift our physical,
Emotional and spiritual.
It's neither to show others,
It's neither to judge and analyse others.
It's neither to judge,
Analyse or expect from ourselves too.
Meditation is just about letting go.
Whenever we make ourselves and our external environment conducive to quiet our mind,
We take steps towards meditation.
We allow meditation to happen.
Today,
We want to bring awareness that whenever we bring awareness to our breath,
We stay in that present moment.
Not drifting into past or future.
It's a beautiful way to cultivate that awareness during our quiet time,
Going towards meditation.
In our meditation,
When we start focusing our awareness at our breath,
We again create that beautiful environment internally to allow meditation to happen.
To allow ourselves to go deeper.
To touch base that inner silence,
Inner wisdom,
Inner divinity,
That so-called divine gap.
So very gently.
Bring right hand on to the chest,
Left hand just below and around our navel.
As you inhale,
Let your belly rise.
As you exhale,
Let your belly go in.
Inhale and exhale at your own pace,
At your own comfort.
As you're following your breath,
Allowing yourself to stay in the present by letting go of any expectation,
Judgement,
Analysis.
As you simply focus on your breath,
You allow your awareness to stay in the present,
Not drifting into past or future.
As you're following your breath,
In and out through your nostrils,
Be with the breath as it goes in.
Follow it.
Be with the breath as it comes out.
Follow it.
As you're following your breath,
Not making you to drift away into thoughts,
But I just want to bring your awareness that how much calmness and serenity you feel as you connect with your breath.
Being aligned with the cosmos,
Physically and energetically.
By aligning your mind,
Your body and your breath.
And as you follow your breath,
If your attention drifts away into past and future,
If your attention drifts away into noises outside,
Into sensations and emotions within,
That's okay.
Be with it.
Because that's the function of our sense organs.
To take those external and internal stimuli.
Unless we have gone deeper in,
Those sense organs are going to work.
And it's great.
Be grateful for that.
That everything within our body is functioning great.
All we have to do is bring our awareness back to our breath.
So we can experience ourself going beyond space and time.
Beyond our experiences with our five senses.
Beautiful.
Very gently bring your palms back to your lap.
Gently bring awareness to the crown of your head.
It's this universal force,
Our prana.
Which is the more subtle force and energy than electricity.
Which runs into our subtle energetic channels within our body.
Prana,
The vital force within our body,
The energetic field.
Is named in five major groups of prana,
The vital force.
The prana,
Udana,
Samana,
Vyana.
And all the way at the muladhara chakra,
The apana responsible for our excretory system.
Prana is the one which brings this beautiful life in our body.
Running into our most subtle channels.
Imagine connecting to that pure divine prana from the universal energy.
From the crown of your head.
And simply be with it.
Observe it.
As you shift your awareness at your forehead.
Feel the prana.
The vital force in trillions of cells within.
Simply observe the breath at your forehead.
Go farther.
As you gently shift your awareness from your forehead.
To the base of your nostrils.
Simply observe your breath going in and out through your nostrils.
As you gently shift your awareness from your forehead.
As you gently shift your awareness from your forehead.
As you gently shift your awareness from your forehead.
As you gently shift your awareness at your throat center.
The prana,
The breath,
The prana udana functions at our throat,
Neck,
And bow.
In our arms.
Responsible for our buoyancy,
Buoyancy of our body.
Follow that breath at your throat.
Be with it.
As you gently shift your awareness from your forehead to your forehead.
As you gently shift your awareness from your forehead to your throat.
Very gently.
Simply shifting your awareness from your throat center to your heart center.
Prana.
The vital force that functions at our heart,
Lungs,
Thymus,
And inner chest cavity.
Be with that breath,
That prana,
As you simply focus your breath at your heart center.
As you gently shift your awareness from your forehead to your throat center.
Very gently.
Bringing awareness towards the belly.
Following your breath as your belly goes in and out.
Feeling the breath.
Samana prana is responsible for the assimilation as well as distribution of the assimilated nutrients throughout the body.
Stay connected with the breath as your belly goes in and out.
As you gently shift your awareness from your forehead to your throat center.
As you gently shift your awareness below your navel.
To our second energy center.
Vyana.
The prana that affects and allows the function of our reproductive system.
Be with your breath below your navel.
Vyana.
And gently as you shift your awareness towards your lower back,
Base of your spine,
Tip of your tailbone.
To our muladhara chakra.
Which affects our skeletal system,
Our excretory system.
Our kidneys,
Our adrenal glands.
The prana apana works with our excretory system.
Be with the breath at the base of your spine,
Tip of your tailbone,
However it comes to you.
As you gently feel grounded and connected,
Balanced and supported.
As you gently shift your awareness to the trillions of cells.
Inhaling and exhaling.
Settle with your awareness at your breath.
Wherever you feel like bringing it.
At the center of your forehead,
Center of your eyebrows.
Base of your nostrils.
At your throat center.
Or simply at your heart center.
Simply observe your breath.
Maybe at your belly as it goes in and out.
However it comes to you today.
Be with your breath.
Simply be.
Settle with your awareness.
Settle with your awareness.
Settle with your awareness.
Settle with your awareness.
Settle with your awareness.
Settle with your awareness.
Settle with your awareness.
Settle with your awareness.
Settle with your awareness.
Settle with your awareness.
Very gently.
Shifting your awareness.
Away.
Towards that conscious.
Alert awareness to our breath.
To the conscious awareness.
To our body.
Gently.
To our senses.
Sense of touch.
To the sense of our inner sight.
Sense of sound.
Gently awaken to the surrounding sounds.
Gently awakening towards our actions.
Our movements.
So gently wiggle your toes.
Wiggle your fingers.
And bring both your palms together,
Go ahead and rub them.
Take a couple of big inhales,
Exhales.
Gently placing your palms onto your eyes.
And bringing it towards the crown of your head and gently massaging from head to toe.
Nice circular motion.
To our joints,
Our neck and throat.
Awakening our awareness to that free flow of energy,
Our prana within our subtle channels as you gently massage your arms,
Your torso,
Your lower back.
Feel the flow of your energy at your knees,
At your ankles.
Back to your eyes.
And gently opening your eyes when you feel comfortable.
I thank you.
And I'm always very grateful to be with you guys.
Thank you.
Namaste.
Love you.
Namaste.
Thank you.
Good meditation today.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Namaste.
