And let your next inhale drop down into your belly.
If it's helpful for you to place your hand on your belly button,
And then just a little bit higher to feel yourself breathing into your belly and feeling your hand rise,
You can do that.
And you'll feel your hand fall on the exhale.
You can do that a few times and then remove your hand once you've got it.
And as you're breathing into your belly,
Know that in just a few moments,
We're gonna go into this brief meditation with an affirmation practice.
This affirmation offered by the yogi master,
Paramahansa Yogananda.
He was the great Indian yogi who came over from India in 1920 to bring yoga to the West.
His book,
Autobiography of a Yogi,
One of the great spiritual texts that we have.
So that affirmation,
As you continue breathing into your belly,
Is about love,
About radiating love.
The affirmation is,
As I radiate love and goodwill to others,
I open the channel for divine love to come to me.
Divine love is the magnet that draws all good to me.
So we'll practice this in just a moment.
Take a normal breath in and out and let go of your breath.
We're not going to control it anymore.
Just allow it to flow naturally.
Check in with your posture.
Make sure you're sitting comfortably upright,
With a nice upright spine.
Draw your shoulder blades together gently.
Allow your eyelids to be closed softly.
Your gaze soft behind your eyelids.
Relax your jaw.
Allow any tension to fall out of your face.
Allow your tongue to fall away from the roof of your mouth.
Place your hands on the thighs,
At the juncture of thighs and abdomen,
Or a little bit further forward if that's more comfortable for you.
Palms up.
Or palms down,
Your choice.
We'll begin with this affirmation practice.
Allowing yourself to tune into the words of the affirmation.
And once you begin to memorize it,
Allow yourself to say it aloud to yourself.
As I radiate love and goodwill to others,
I open the channel for divine love to come to me.
Divine love is the magnet that draws all good to me.
As I radiate love and goodwill to others,
I open the channel for divine love to come to me.
Divine love is the magnet that draws all good to me.
As I radiate love and goodwill to others,
I open the channel for divine love to come to me.
Divine love is the magnet that draws all good to me.
Tuning into the feeling behind the words with intention and focus.
As I radiate love and goodwill to others,
I open the channel for divine love to come to me.
Divine love is the magnet that draws all good to me.
As I radiate love and goodwill to others,
I open the channel for divine love to come to me.
Divine love is the magnet that draws all good to me.
As I radiate love and goodwill to others,
I open the channel for divine love to come to me.
Divine love is the magnet that draws all good to me.
Now,
If you are saying out loud just in your mind,
As I radiate love and goodwill to others,
I open the channel for divine love to come to me.
Divine love is the magnet that draws all good to me.
As I radiate love and goodwill to others,
I open the channel for divine love to come to me.
Divine love is the magnet that draws all good to me.
Allowing the words of this affirmation to stay for just a few moments,
Letting the words go,
And beginning to tune into your breath.
See if you can notice the spot in your nostrils where the air is passing.
Sometimes it's just on the edge of the nostrils.
That's good.
Or maybe you can feel it.
A little bit higher up in the nose.
Allow yourself to tune into your breath.
Now you can begin with the I am peace mantra.
When you notice yourself inhale,
Repeat in your mind,
I am.
And when you notice yourself exhale,
Repeat in your mind,
Peace.
I am on the inhale,
Peace on the exhale.
Now we don't use the mantra to control the breath.
Simply accompany the natural breath with the mantra.
When you notice that your mind has wandered off to a series of thoughts or a train of thought,
Notice,
And then gently but firmly come back to your breath and mantra.
Notice your thinking,
Come back to breath and mantra.
Good,
Now take an intentional inhale through your nose and then exhale through your mouth.
You can let the breath go.
You don't need to watch it anymore.
Don't need to say the mantra anymore.
Allow yourself to see in the center of your consciousness a flower.
Let that flower be a white flower.
Allow yourself to smell the fragrance,
The sweet,
Gentle fragrance of the flower.
And let that fragrance be love.
And allow that fragrance of love to radiate within you,
To fill you and then radiate out from you.
Feeling the space where you are and beyond.
And as this fragrance of love radiates from you,
Feel goodness being drawn to you.
All of the goodness,
The pure goodness,
The goodness that has no opposite,
The peace,
Love,
Grace,
Ease,
Prosperity,
Success,
Courage,
Generosity.
Kindness,
Compassion,
Joy.
Allow yourself filled with all of the pure goodness.
Now let this visualization go,
But stay for just a few moments in this space,
This space of goodness and love.
Good.
Take a normal breath in and out.
Prepare to come back to the space where you are and when you're ready and only when you're ready.
And then flutter open your eyes.
Thank you.
