Namaste.
Thank you for joining me today for this meditation.
You can lie down or sit for this session.
I'll give you a few minutes to find a comfortable position.
Relax your body and shoulders.
Unclench your jaw.
Straighten up your spine.
Stay with me now.
All is well.
There's nothing to do,
Think or become.
Just follow my voice.
Now,
We will take three deep breaths in through the nose and out through the mouth.
Take a deep breath in and out through the mouth.
Take a deep breath in and let it out through the mouth.
Last one.
Take a deep breath in and let it out through your mouth.
Letting go of all the stress in your body with this breath.
Observe the point of your contact,
The touch of your hands,
Your feet on the floor,
The touch of your cloth,
The sounds around you,
Temperature in your room.
We are taking a journey into the unknown.
Imagine that you are on a train that is passing through a countryside.
Outside you see lush green rice fields.
You see few people working in these fields wearing giant bamboo hats.
The sky is clear now.
It's light blue with patches of white clouds.
The sun is shining.
It's a bright sunny day outside and you feel the sun's brightness inside.
You are by yourself on your seat.
You sit here feeling safe,
Warm,
And comfortable in this moment.
Looking out at the world,
Just observing and letting it pass.
Not struggling or hoping it to change.
Just accepting what's to come next.
The train now passes through a tunnel and you hear a hollow sound of motion filling up the quietness of this tunnel.
It's pitch dark outside your window and you feel the depth of this tunnel in your heart.
Within moments you are back into the bright sunlight.
You see outside your window the pitch dark color has been replaced by bright sunlight.
Rice fields start to appear again.
You close your eyes and feel the metal floor under you.
The rattling shake of the cabin.
The sounds of the wheels.
The occasional sounds outside of the train.
You observe other passengers engaged in different activities.
Someone is sleeping,
Someone is playing cards,
And a few are looking outside the window just like yourself.
You observe these passengers,
Their clothes,
Their expressions,
You connect with them in this moment.
Now you open a book that has been sitting on your lap and your eyes fall on these few words.
This is a message for you.
You close your eyes and feel this message in your heart,
In your body.
You take a deep breath and as you breathe out you feel the floor of the train and the sounds around you.
You take one more deep breath in and as you breathe out you come back to the room you are sitting or lying in.
How are you feeling in this moment?
You were traveling in the countryside of Vietnam.
Now observe the hands on your lap or on your side.
Observe the feet on the ground.
Bring your awareness to the air touching your face.
The sounds around you.
The temperature in the room.
Take a deep breath in and slowly breathe it out.
Whenever you're ready,
Gently open your eyes.
Thank you for sharing this moment with me.
I hope you're well wherever you are in the world and I hope to see you soon.
Have a good day.
