Let's meditate.
Make yourself comfortable and just keep your eyes open for now.
Just look down in front of you,
About a meter away,
And take a few deep breaths in and out to get ready to meditate.
And now gently and softly close your eyes,
Take a few more deep breaths in and out with your full focus,
Full awareness,
And feel the air going in and out of your body.
Now let's relax our body,
Using the body scan starting from the top of your head all the way down to the tips of your toes with every breath out.
Just imagine you're relaxing more and more,
Sinking deeper and deeper into your body.
Let's take a deep breath in and out,
Relax your head,
Your face,
Your neck,
Your throat,
Your legs.
Take another deep breath in and out,
Relax your shoulders,
Upper arms,
Lower arms,
Hands and fingers.
Let's go.
Another deep breath in and out,
Relax your chest,
Your belly,
Your back,
Release.
Another deep breath in and out,
Relax your hips,
Your upper legs,
Your knees,
Relax.
And another deep breath in and out,
Relax your lower legs,
Your feet,
Your toes,
And sink deeper and deeper into your body.
And deeper and deeper into the ground below.
Relax,
Release,
Let's go.
Take another deep breath in and out,
Relax your whole body,
Sink deeper and deeper into your body.
And after relaxing our body,
Let's relax our mind.
Imagine you find yourself in nature,
Somewhere where you like to be and somewhere where you know you feel relaxed.
Could be the ocean,
The sea,
The water,
Could be the park,
The forest,
The jungle,
Could be the mountains or anywhere where you feel good.
Feel the air brushing your skin.
Hear the sounds of nature,
Smell the smells of nature.
If you notice any thoughts,
Simply let them float by like clouds in the sky.
And notice how being in nature helps you feel more and more relaxed.
Just leave everything else aside for a moment and enjoy this feeling,
Enjoy this environment.
Bring your awareness back to the breath.
Breathe in and out at your own rhythm,
Your own pace with full awareness.
Notice the air flowing in and out of your body.
Notice with every breath in how the air fills your body,
Fills your belly.
And with every breath out,
Notice how your belly shrinks,
The air leaves and this cycle repeats itself over and over and over.
Take a few more deep breaths deep inside your belly at your own pace,
Your own rhythm.
Breathe all the way inside your belly and direct your breath to the center of your body.
Now imagine there's this bright warm sun shining on your face,
Feeling comfortable.
Feel the warmth of the sun and imagine you swallow the sun till deep inside your belly.
And imagine with every breath in your belly expand and the sun becomes bigger,
Brighter,
Warmer and more comfortable.
And with every breath out the sun shrinks,
Becomes small and this cycle repeats itself over and over and over.
Visualize your object at the center of your body.
Keep breathing in and out with the sun inside your belly and maintain full focus,
Full awareness at the center of your body.
And with every breath out the sun,
Maintain full focus,
Full awareness at the center of your body.
You can also use a mantra and repeat this silently with me in yourself while maintaining awareness at the center of the body.
Clear and bright.
Clear and bright.
Clear and bright.
Clear and bright.
Resides your mantra inside yourself at the center of your body,
Deep inside your belly at your own pace,
Your own rhythm,
If you notice any distractions or any thoughts you can always come back to the breath and the mantra.
Gh you you you you you you you you you you you your toes your neck take your time whenever you're ready you may gently and slowly open your eyes welcome back
