Hi and big welcome my friend.
Let's dedicate this meditation to learn and experience the basics of how to meditate.
So first of all make sure that you're taking a very nice comfortable position.
You can sit or lie down but it's crucial that you're going to feel comfortable,
That you don't sit in any position that after a few minutes you need to change position.
Make sure you're comfortable.
You can sit on a chair,
You can lie down,
You can sit on the floor,
Whatever works.
Good.
Make sure that your clothing are comfortable,
That if you're sitting on the floor you have a cushion underneath so you can sit a bit elevated and now let's close our eyes and just start to pay attention to the breathing,
How the breath moves in and goes out.
Just observing the breath,
No needing to change it,
To manipulate it,
Just observe gently how it moves in and how it goes out and as you're observing the movement of the breathing in your body,
Try to pay attention if there's any area that you feel that the breath hitting like some obstacle,
As if it doesn't go deep easy.
Maybe your chest feels a bit tight,
Maybe your solar plexus feels a bit congested or any other place and as you keep being aware of the breath,
Of the breathing moving in and out,
In the same time be aware of that area that feels a bit constricted and you'll see that just by being aware of that area it starts to soften and release and relax.
Every time you exhale,
Visualize and tell yourself I'm releasing the tension from the area that is being obstacle,
Like I'm releasing tension for my chest or for my solar plexus or anywhere else.
Together as we release the energy of tension,
We're feeling that we're softening,
Becoming heavier.
Next step,
Let's bring awareness into the pelvic floor and guide the breath all the way down to the pelvic floor.
When we're exhaling,
Feel again that you're releasing tension towards the earth.
So we're gently inhaling,
Guiding the breath and the awareness to the pelvic floor and we exhale and releasing downwards.
Let's continue and work more on expansion.
So right now let's inhale,
Guiding the breath and the awareness to the center of our body,
Let's say the area of the abdomen and when we exhale,
Let's visualize that we're exhaling and transforming to the brightest beautiful Sun there is.
Inhaling to the center of our body,
Exhaling immense powerful beautiful light to the whole creation.
So to summarize,
We start in the meditation by observing the breath,
We continue by recognizing areas of tension and breathing to those areas and relaxing them.
Then we move into full breathing,
Guiding the breath and the awareness into the pelvic floor and then we move into the Sun breathing,
Inhaling to the center of the body and exhaling,
Projecting immense light to the whole creation.
Blessing on your practice,
Have a beautiful day.
