Hi and welcome to the Gandhi morning meditation.
The goal of this meditation is to help you have a harmonious day.
Start by sitting symmetrically and upright,
But without it being uncomfortable.
Close your eyes to focus on what's going on inside of you.
And close your mouth so that you're only breathing through your nose.
Our nostrils filter the air we breathe better than our mouths do,
And therefore allow us to breathe more slowly and more serenely.
Become entirely still.
You're completely motionless except for the air coming in and out of your nostrils.
Observe your breathing.
It occurs naturally and automatically,
Without you having to do anything.
Now observe your current mood,
As if you were inspecting your emotions from the outside looking in,
As if these emotions were separate from your being.
And notice how the air coming in is colder than the air coming out of your nostrils.
Thank you for watching.
If at any point during this meditation you're bothered by incoming thoughts,
It's perfectly normal and it's part of the practice.
When you notice these thoughts,
Simply refocus your attention on the cold air coming in and the warm air coming out.
That is to say,
The air coming out of your nostrils.
Simply refocus your attention on the cold air coming in and the warm air coming out.
That is to say on the present moment.
Without forcing anything and simply by observing the air coming in and out,
Slow down your breathing,
So that the flow of air coming in and out gradually becomes thinner.
Imagine that this flow of air brings calm and comfort to your inner body,
As it comes in on the inhale and out on the exhale.
As if this flow of air were a magical substance,
Bringing you joy with every inhale.
Here and now,
Your entire being is this flow of air coming in and out of your nostrils.
And gradually,
The flow of air becomes thinner and thinner.
Your breathing,
Slower and slower.
Mahatma Gandhi once said,
Happiness is when what you think,
What you say and what you do are in harmony.
We will now focus on seven affirmations to cultivate this harmony today.
Pay attention to the words contained in the affirmations,
While remaining focused on your breathing.
First affirmation,
I am aware of the power of my word and I use it with kindness.
Thank you.
Second affirmation,
I practice discipline to strengthen my happiness over the long term.
Thank you.
Third affirmation,
I practice listening better and trying to convince less.
Thank you.
Fourth affirmation,
I practice patience by focusing on my breathing.
Thank you.
Thank you.
Fifth affirmation,
I give when I smile.
Thank you.
Sixth affirmation,
I am much stronger than I think I am.
Thank you.
Seventh affirmation,
I practice silence and meditation to cultivate my creativity.
Thank you.
Before we finish,
Once again feel your current mood as if you were inspecting your emotions from the outside looking in.
And when you are ready,
You can progressively come out of this meditation and start noticing the surrounding sounds.
The various parts of your body that are in contact with an outside object such as the chair or floor you might be sitting on or the wall you might be leaning against.
And of course all the colors around you.
I hope you liked this meditation and I wish you a harmonious day.
