Hello,
My name is Nawar As-Salkaran.
Thank you for joining me in today's meditation practice,
Mindfulness Meditation.
We'll begin today's session by finding a comfortable seated position or laying down on your back.
Close your eyes,
Settle in your natural breathing pattern.
Inhale through your nostrils into your stomach,
Exhaling from your mouth like a sigh.
Just observe that natural breathing flow.
Inhale,
Filling your stomach like a balloon.
Relaxing exhales.
And as you exhale,
Feel your shoulders drop.
Feel your face muscles relax and your body sink into the ground.
Feel the weight of your body with each exhale getting heavier,
Sinking down,
Relaxing to the ground beneath you.
In today's session,
It's completely okay to drift away with your thoughts.
I want you to consider your breath as the anchor to bring you back into the moment every time you drift away with your thoughts.
Just return your mind into that breath.
Watch it and feel it within your mind coming into your body,
Circulating through your internal stomachs.
And feel it as you exhale from your mouth.
Feel every sensation as your chest expands with your inhale and relax on your exhales.
Breathe in and out.
On your next inhale,
I want you to move to a slightly deeper breath pattern than your natural or pre,
Just a little bit natural.
Deep enough to fill in your stomach but not to be forced.
And slightly longer exhales,
Sigh like exhales,
Without forcing that breath or adding any tension to your body.
As you inhale,
Observe that breath with the eye of your mind.
Observe it,
Try to see it like soothing wind flying and flowing through you.
From your nostrils,
Feel it breezy cleansing all the way down to your stomach,
Expanding your chest.
Feel it with your next exhale,
Circulating and exiting through your throat and running between your lips.
Feel that vibration,
That energy of your breath.
Feel the sensation.
Keep your mind with it.
Remember to keep that breath of yours as the anchor to keep you grounded into this moment.
As we only breathe into the present,
You cannot breathe into the future or the past.
Stay with your breath,
Watching,
Flowing.
Enjoy the beautiful sensation that comes with it.
On your next exhale,
Say,
Inhales.
The next cycle of your breath,
I would like you to add two seconds pause at the end of each inhale and two seconds pause at the end of each exhale.
Just two seconds pause and then exhale,
Two seconds and inhale.
Just like this.
One,
Two,
One,
Two.
If it helps with the concentration,
Say into yourself,
One,
Two at the end of each exhale.
One,
Two at the end of each inhale.
And observe that breath of yours.
Do not judge or interfere,
Just observe it as deep,
Relaxing,
Oxygenating your body and circulating with it.
Settle in and enjoy that sensation.
Let go of everything with each exhale you take.
Extend that energy,
That beauty of this moment with each inhale.
One,
Two,
Three,
Four.
Allow me to remind you that it's completely naturally fine to drift away with your thoughts.
Just return your mind with your breath and return to the moment.
Congratulate yourself and be at the present moment as you monitor,
Observe and just watch your breath and its best,
Filling you with life.
Feel the expansion of your abdomen and chest and feel your body relax with each exhale.
One,
Two,
Three,
Four.
You may feel tingling at your fingertips or toes.
Slight numbness and that's completely fine.
That's your body taking in all that oxygen and sending it through your body.
And your tips,
Which is very good for you,
It's energizing your body,
It's a flow of vibrational energy.
Allow it and take it in.
And enjoy that sensation.
One,
Two,
Three,
Four.
Observe your whole mindset,
Your whole body at this state of mindfulness.
Being at that present moment,
Being here and now only with that breath,
Feel whatever is running on your skin,
Whether it's the wind,
Your clothes,
Your socks,
Shoes.
That breath of yours in and those sensations you are feeling at this present moment,
Just observe,
Just notice it.
Don't judge or think,
Don't engage,
Just let it be.
Those great sensations we are grateful for,
For this moment,
With everything it brings.
Take a deep inhale,
Slowly let it out with a sigh as you exhale.
Now bring your awareness back into the room where you are.
Wiggle your fingers and toes,
Slowly,
Very gently,
I want you to open your eyes.
Look around in that room or the place you are in and notice one or two objects,
Just notice them,
Bring your awareness back to them,
Acknowledge their presence in the room.
Namaste.
