Hello,
Thank you for joining me into today's meditation practice.
My name is Navarasakkanan.
To begin,
Let us find a comfortable seated position with your back straight or laying down on your back.
I'd like you to gently close your eyes and turn your awareness into your natural breathing pattern.
Just observing the way you naturally breathe.
Take a moment just to observe your breathing cycle without interfering or changing its pattern.
Just observe.
Observe the natural way the air naturally flows in you and from within you.
As we relax with this breathing pattern,
Now I'd like from you to move to a slightly deeper breathing cycle than how we normally breathe.
Just a little bit deeper but not too deep that it's forced.
Slightly deeper inhales through your nostrils into your stomach and slightly longer sigh-like exhales from your mouth.
Just observe the flow of those breaths as it enters your body and as it leaves your sigh exhales.
Feel every sensation of your breaths as it enters from your nostrils making its way through your throat and down your stomach.
Feel the sensation that exhales of relief as it travels from your stomach making its way through your throat and exiting between your lips.
Feel those sensations with every breath as you're observing it.
Feel your stomach and chest expand with each inhalation as the air flows circulate inside you.
And feel it relaxing and contracting with each exhale.
On your next exhale I would like you to feel your shoulders drop.
You're so relaxing.
And feel your weight sink into the ground beneath you.
With each exhale you feel heavier and heavier into the ground beneath you.
Remember,
This session is completely natural.
Natural and okay to drift off with your thoughts.
This session is about thought observation.
Every time you catch yourself drifting with your thoughts just return your awareness into your breath to be back into this present moment as you allow your thoughts just to flow by.
Take a moment to settle into this deep breathing pattern.
As you settle into this breathing pattern I'd like for you to consider one thing you are grateful for,
The one thing you are most grateful for.
Just consider this thing,
See it with your mind eye and then allow your thoughts to take you from there.
Just observing them fly by,
Allowing your mind to do what it does best,
Without engaging and without interfering into their thoughts.
Keep yourself with the bystander position only observing and watching new thoughts flow by.
Picture them like the clouds in the sky just passing by or like conversations you're hearing in the distance.
Remember,
If you find yourself engaging with these thoughts,
Always remember to bring yourself into the bystander position,
Just an observer.
Return your awareness into your breath to return to the moment and only observe the flow of your thoughts fly by.
Take a moment to settle into this deep breathing pattern.
Stay healthy Chemistry.
Consider where these thoughts has taken you,
How far it went.
Just consider,
Have it taken you into the future?
Have they taken you into the past?
Or did they keep you grounded in this moment?
Maybe they have taken you far from home?
Just observe,
Do not judge them and do not engage.
On your next inhale,
I want you to consider where you started with these thoughts of yours,
The most grateful thing you have turned your awareness to.
And where did those thoughts take you from that point?
Just consider that journey your mind has taken you through,
What are your thoughts trying to tell you?
You may have been with people you've not yet met,
Or people you already know.
Just observe where has they taken you.
Now take a deep long inhale,
Slowly let it out with a sigh like exhale.
Wiggle your fingers and your toes as you turn your awareness back into the room where you are right now.
Take a deep inhale again,
Exhale slowly.
And when you are ready,
Gently open your eyes and notice two things in this room.
Two things you haven't noticed before,
Or two things you just noticed now as you open your eyes.
Thank you for choosing me into today's meditation practice.
Namaste.
