Morning Meditation at Amma's Beach

With slow breathing exercise (Anapana) and positive affirmations. Recorded with the sounds of waves and birds at Amma's Beach in Kerala, India.

Transcript

Welcome to the morning meditation recorded at Amma's beach in Kerala,

India.

Start by sitting symmetrically and upright,

But without it being uncomfortable.

If you're seated in a chair,

Make sure your legs are uncrossed and your feet are firmly planted in the ground.

Close your eyes to start the journey within.

And close your mouth so that you're only breathing through your nose.

The nostrils filter the incoming air better than the mouth.

And also allow your breathing to be slower and thus more serene.

Become entirely still.

The only thing moving inside you is the air coming in and out of your nostrils.

Notice how the air coming in is colder than the air coming out of your nostrils.

Observe your current mood as if you were inspecting your emotions from the outside.

As if these emotions were separate from your being.

If at any point during the meditation you're bothered by incoming thoughts,

It's normal and it doesn't matter.

When you notice these thoughts,

Simply bring your attention back to the physical sensation of the cold air coming in and the warm air coming out.

Without forcing anything,

Try to slow down your breathing so that it becomes a very thin stream of air which caresses you as it comes in and out of your body.

As if this stream of air were a magical substance bringing you joy on every inhale.

As if this stream of air were a balloon of happiness inflating inside you on every inhale.

Here and now,

Your entire being is this stream of air.

This stream of air coming in and out of your nostrils.

Progressively,

This stream of air is becoming thinner and thinner.

You're breathing slower and slower.

Once again,

If during this meditation your attention loses itself in thoughts,

Sounds or physical sensations,

It's perfectly normal and it doesn't matter at all.

When you notice these thoughts,

Sounds or physical sensations,

Simply bring your attention back to the physical sensation of the cold air coming in and the warm air coming out of your nostrils.

Eckhart Tolle said that the mastery of life is in the balance between being and becoming.

We're now going to focus on 11 affirmations to try and strike the perfect such balance between being and becoming.

Between the present moment on the one hand and the past and the future on the other so that we have a magical day.

Pay attention to the words contained in the affirmations but remain focused on your breathing.

First affirmation,

I can never change the past but I can always do my best here and now.

Second affirmation,

Negativity is a form of suffering to which I respond with compassion.

Third affirmation,

The only reality is the present moment.

The past and the future exist only in my mind.

Fourth affirmation,

I love myself unconditionally.

Fifth affirmation,

I refrain from using speech against myself or against others.

Fifth affirmation,

I love myself unconditionally.

Sixth affirmation.

I take care of and give love to my one body.

Seventh affirmation.

I can always connect to the present moment by focusing on my breathing.

Eighth affirmation.

I view my fears as information.

Ninth affirmation.

I practice observing my pain,

Whether physical or emotional,

Without reacting to it in order to let it come and go.

Tenth affirmation.

Listening with my whole attention in order to understand rather than to respond is the best gift I can give to anyone.

Eleventh and final affirmation.

I regularly remind myself of all the good things in my life that I tend to take for granted.

I am grateful.

Eighth affirmation.

Now bring to mind one person that you love.

One person you are grateful to have in your life.

And here and now try sending this person all the love that you can.

And wish this person silently,

May you be happy.

May you be in good health.

And may your dreams come true.

Once again,

Before finishing this meditation,

Try observing your current mood as if you were inspecting your emotions from the outside.

As if these emotions were separate from your being.

And when you're ready,

You can slowly come out of this meditation and start noticing the weight of your clothes on your body,

The surrounding sounds,

And of course all the colors around you.

Try to keep as long as possible throughout the day the feeling of calm and serenity you might have felt during this meditation.

If you're new to the practice of meditation,

Remember that just as is the case for physical exercise or dental hygiene,

What matters to feel the benefits of meditation is to do a little bit every day.

If you do this meditation or a similar exercise for 10 consecutive days,

You'll start noticing significant changes in your life.

I wish you a beautiful day.

Until next time.

Reviews

Thank you. It was such a calm and soothing morning meditation.

Lovely with waves in background and affirmations. Nice pauses in between. Thank you.

This always gives me such a peaceful and comforting start to my day. Thank you, Jonathan!

Thankyou for this morning meditation. I love the sound of the sea and the birds, the affirmations are beautiful and meaningful and by the end I feel calm and peaceful. 🙏

This is a wonderful meditation. It set my day up for reflection and calm.
Thank you so much. With gratitude🙏

Lovely calming and steady meditation. A great way to start the day with peace in my heart amd soul.

Impactful. ☺️ 🙏🏼 thanks I will try to use this one for a few days, I found it helpful! Thanks Jonathan!

That was wonderful. Thank you. I'm going to repeat this meditation for 10 days. The affirmations are exactly what I need at this time in my life.

One of my favorites on Insight Timer. A nice mix of breathwork, meditation, and affirmations. Thank you Jonathan.

Being raised close to ocean beach sounds, this was extra special. Affirmations were sourced from insight and kindness. I will save and share this meditation.

This is one of the most beautiful meditations I’ve ever heard. I loveeee the affirmations. I want to put them on my mirror and read them every day, and commit to them.

Relaxing and it helped me to focus for the day with a better attitude. Thank you!

I was transported to Amma’s Beach and feel at peace. Thank you so much. I am carrying this peace within me for today.

Need to continue to find joy in my current dark situation.

I am new to a commitment to meditation. This meditation centers and soothes me. It helps me to be aware of everything around me and to be grateful. I love it.

I'm feeling so calm and present. This is one I will return to often. Thank you

Peaceful tranquility and lovely affirmations. Thank you teacher 🙏🌊

I like the calm and the real background sounds. Thank you

This meditation Is the perfect way to begin the day.

I really love this! Both breathwork & affirmation sections had great guidance, I really dropped into it. & the sound of the ocean in the background is beautiful 😍