So let's go ahead and sit nice and tall,
Alert and awake.
And let's bring right hand onto the chest,
Left hand below and around our navel.
Aligning our posture,
Our feet are firmly grounded,
Connected,
Our neck and spine are aligned,
Shoulders relaxed back and down.
And to bring yourself in the present moment,
Right here,
Right now,
We'll take awareness to our five senses,
Where we interact with the physical world and then as we let it go,
We start taking our inward journey.
Pratyahara.
So let's inhale and let your belly rise.
And as you exhale,
Let your belly go in,
Inhaling and exhaling at our own pace,
At our own comfort.
So bringing awareness to the sense of touch,
Keeping our auditory channel on with the sense of sound.
Maybe for a few minutes,
Keep that awareness to the sense of sound and hear that beautiful birds that we can hear.
And let's take a moment to let our body hear.
For a few seconds,
Connect with that beautiful birds,
Bring your own imagination to the singing of those birds.
And let's take a moment to let our body hear.
This is the short way to feel the peacefulness as everything is perfect and divinity all around us is beautiful,
Loving and lively.
And divinity all around us is beautiful,
Loving and lively.
In complete silence,
Take your awareness of the sense of sound to the sound of your breath,
The sound of your heart.
As you inhale and exhale,
Feeling following your breath.
Feeling peaceful and blissful.
Beautiful.
Gently bring your both palms back to your lap.
As you again bring awareness to the sense of touch of your feet,
Firmly grounded,
Connected,
Feeling balanced and supported by Mother Earth.
As you pull in that gravitational energy from Mother Earth all the way up to your knees,
Thighs,
Lower back,
Mid-back,
Upper back,
Relaxing your shoulders,
Neck and spine aligned.
From the back of your head to the crown of your head to your forehead.
Feel the peacefulness and the love that you just experienced hearing those beautiful birds.
Gently towards your eyes.
Being aware of the sense of sight as you take it inward.
Inward towards your breath.
Watching in and out through your nostrils.
Towards your mouth,
Survey your mouth and clench your teeth,
Relax your jaws.
To your throat center.
To your heart.
Down towards your belly.
Below the navel.
Down towards your thighs,
Your knees,
Your ankles,
Soles of your feet.
Again pulling in and being grateful to Mother Earth.
Coming back up to your knees,
To your thighs and gently wrapping around at the base of your spine,
Tip of your tailbone,
At your lower back.
Very gently as you stay at your lower back,
Today as we are taking the peaceful journey further more,
We can bring this awareness to these five senses.
To help you take towards the inward journey just how we interact with the physical world using those five senses.
We can use those,
Control them,
Become aware of them,
Withdraw them which is called pratyahar.
So as you stay at the base of your spine,
Tip of your tailbone,
If you like simply think of sound,
Lam.
The sense of this first energy center is sense of smell.
The element is earth.
So gently allow this affirmation to vibrate into the trillions of cells.
That I connect with Mother Earth with gratefulness.
I am aware and awake of the sense of smell as I interact with the physical world.
And I can withdraw at my own will.
The withdrawal of the sense of smell is to become non-judgmental,
To become unattached,
To become non-analytical.
To allow it to let go and not get caught up with the attachment or detachment of the sense of smell.
And that's what is called withdrawing pratyahar.
Very gently shift your awareness towards your belly below your navel.
Gently if you like continue to think of sound,
Vam.
Water is the element at this energy center.
The sense of taste associates with this energy center,
Swadhisthan chakra.
For our meditation purpose we pause this sense of taste.
And let this affirmation vibrate into the trillions of cells.
Into your awareness that you're aware and awake of the sense of taste when you interact with the physical world.
I'm alert and awake to the sense of taste.
The water element that's been present in our body.
Almost 70%.
Let's be grateful to the element water.
I stay peaceful as I accept the present without resistance.
And that's why my life flows like water.
Very gently shifting your awareness about the navel to our solar plexus.
Shift to the sound,
Rum,
If you like.
Or simply be aware of your breath just about the navel.
The sound of the navel.
The sense of sight is associated with this energy center,
The solar plexus.
The element is fire,
The fire that helps us to take actions,
The movement.
Let this affirmation vibrate into the trillions of cells.
That I'm aware and awake of using my sense of sight for the nourishing purpose.
Very gently shifting to your heart center.
The sound is yum.
The senses touch,
The element is air.
Be aware of our breath at your heart center,
Thinking of sound yum.
Let this affirmation vibrate into the trillions of cells.
That I touch my trillions of cells and others with my love and compassion.
Very gently shifting your awareness to your throat center.
The sound is hum.
The element is space.
Sense a sound.
The action is speech.
Let this affirmation vibrate into the trillions of cells that I communicate with others with drawing my sense,
The action of speech through silence.
The sound is yum.
Very gently shifting your awareness to the center of your forehead,
Center of your eyebrows.
Visualize yourself being peaceful and taking this inward blissful journey within you as you interact with the physical world.
Being aware and awake of all those five senses and using it for the nourishing purpose for yourself and others.
The sound is yum.
The sound is yum.
The inner sight of the sixth energy center awakening and intuition.
Letting go of our judgment and analysis and be guided with our intuition at this energy center.
Gently shifting yourself with the crown of your head.
Staying in pure silence and pure awareness,
Connecting with the universe.
The sound is yum.
The sound is yum.
The sound is yum.
The sound is yum.
Gently shifting all the way,
Your awareness back to the base of your spine,
Tip of your tailbone,
Feeling grounded,
Connected,
Balanced and supported.
Gently shift your awareness to the trillions of body and your cells.
And gently continue to meditate,
Staying at the center of your forehead or center of your eyebrows.
Watching your breath at the base of your nostrils or simply settling at your heart center as I watch my time.
The sound is yum.
The sound is yum.
The sound is yum.
The sound is yum.
The sound is yum.
The sound is yum.
The sound is yum.
Very gently bring awareness to your heart center,
Settling in the pure awareness,
Pure silence,
Pure existence.
Pure blissfulness.
Gently.
Bring both your palms together.
Go ahead and rub them.
Place it onto your eyes.
Gently massage from head to toe,
Your neck and throat,
Your shoulders,
Your elbows,
Your wrist,
Palms,
Your knees,
Your ankles,
Back to your eyes.
Take couple of deep more inhales and exhales and let it go.
And gently open your eyes when you feel comfortable.
And I thank you all for joining.
Always extremely grateful for all of you to be here.
Thank you.
