Hello and welcome into today's meditation practice.
My name is Nawraz and first I'd like to thank you for joining me and taking the time for yourself to practice.
Let us begin by finding a comfortable seated position with your back straight or you can even lay down on your back.
We begin with a very soft gaze and a relaxed awareness observing the way we naturally breathe without making any changes to that breath.
Simply observe it,
Observe the sensations that comes with each breath,
The changes it brings to your body.
Notice how fast or slow you're breathing as you now gradually close your eyes moving your attention inwards.
Now let's start to move into a deeper breathing pattern just slightly deeper than how you naturally breathe but not too deep that it's forced.
Taking inhales through your nostrils,
Filling your stomach,
Exhaling through your mouth with a sigh like exhales allowing the attention inside our bodies to travel out with each exhale.
Observe that breath as it's flowing through your nostrils,
Feeling the vibrations coming in a cold breeze traveling through your throat and filling your stomach.
Visualize that breath as a ray of light coming into you.
Feel the vibrations of the air between your lips with each exhale,
Feeling your body becoming more relaxed.
On your next exhale you feel your shoulders drop.
Notice the small muscles on your face as they relax.
The muscles are on your eyes,
Your jaw and neck.
Just observe those sensations gently.
You feel your whole body weight supported by the ground beneath you.
Now let's stay with that breath a moment longer.
Enjoy that sensation and the relaxation allowing ourselves to let go of everything else.
You may notice that your mind will start to drift off with thoughts and that's completely normal and okay.
Just acknowledge and notice these thoughts while you return your attention towards your breath to keep you grounded in the present moment.
A moment where there is no judgment,
No labeling.
It's just you with your breath.
Now on your next exhale you visualize yourself in a subway.
You start to look around noticing everything around you,
The people,
Decorations,
The walls,
Colors and textures of things.
You hear the sounds of the people around and the noise of the trains in the subway.
Engage your senses fully in that place in that place.
As you are walking around you walk towards a chair facing the train railway.
You go there and sit down looking towards the train railway and suddenly you hear that noise coming closer and closer and the train speeding towards where you're sitting.
It starts to pass by you.
You're sitting on that chair and looking at that train that keeps on passing by as if it's an endless train.
This train will represent the thoughts that come and go into your mind.
As you're sitting on that bench you just observe these thoughts.
You observe that train passing by.
It's very fast and loud.
You keep observing without any judgment.
You notice the spaces between the carts as the ray of light pass through them.
These are the gaps and the moments of stillness between each thought that rush into your mind.
Turn your focus and attention to these gaps between the carts of that train passing by and with each breath in you take and each exhale you notice these rays of light and the gaps between the carts becoming clearer and clearer.
With each breath as you're observing the train becomes slower and slower.
Allow these thoughts to pass by and slow down with your breath.
Keep observing without judgment and don't be dragged into these thoughts and get inside that train.
Stay on that chair and simply observe for a moment.
So many thoughts fast but they're slowing down as the gaps and the ray of light between the carts become clearer and clearer.
You learn from these thoughts and these moments in between these thoughts.
You just learn to let it pass by while you stay in a bystander point of view.
Breathing,
Staying grounded in the present moment and the more you focus on the thoughts and the carts the faster they come.
You learn that observing the gaps between them and staying within these gaps will slow these thoughts down.
You will learn to detach yourself from these thoughts allowing it to naturally flow by.
You keep on breathing,
Relaxing breaths until that train fully stops.
Now take three deep inhales through your nostrils filling your abdominal fully and take slow long exhales from your mouth making a sigh like sound.
One more time.
Now start returning your awareness to the space you are physically in.
Become aware of your physical experience.
Wiggle your fingers and toes gently.
When you're ready slowly open your eyes.
Thank you for this practice again.
Namaste.
