Namaste,
Dear friend.
This is Malvavie,
And welcome to this meditation.
This is a simple breathing exercise with great benefits,
Bringing you to the present moment instantly.
With your eyes open,
Take a long breath in,
Counting four in your mind.
And hold it.
Hold it.
Hold it.
And exhale slowly through the mouth,
Counting five.
And hold it.
Hold it.
And inhale deeply again.
Feel your lungs expanding.
And hold it.
And exhale slowly through the mouth,
Counting six in your mind.
Feel how the body wants to breathe deeply.
And observe your chest expanding.
And let it go,
Relaxing the neck and shoulders.
Let's do it one more time.
Inhaling slowly and deeply.
Inhale.
Inhale.
And hold it.
Hold it.
Hold it.
And let it go gently through the mouth,
Counting nine in your mind.
Exhaling,
Pushing that air out.
Squeeze your tummy.
Very good.
And hold down there.
Hold it.
And inhale again one more time deeply.
And at this moment,
Close your eyes.
And place your attention on your breath,
Allowing your breathing to find the natural rhythm.
Observe your chest expanding and connect to your heart beating.
Feel your body.
And placing your attention on your feet,
Feel a wave of relaxation entering your body and going up to your knees.
Your thighs.
Feel it on your hips.
Feel your hips and your lower back relaxing,
Resting,
Melting.
Feel this delicious wave of relaxation coming up slowly to your chest and your upper back relaxing your shoulders and your neck.
Place your attention in your nostrils and feel the fresh air coming in.
Feel this life coming to you as a gift.
The magic of life is here and is coming to you one breath at a time.
Embrace it.
Become the observer of your own self.
Feel your face and relax your forehead.
Relax your eyebrows.
Relax your eyes.
Observe the fresh air entering in your nostrils and feel the warm air on the way out.
Relax your lips.
And observing the cavity of your mouth,
Relax your tongue.
Relaxing your throat.
Observe your mouth.
Feel your gums and your teeth.
Observe the taste of your mouth and relax your jaw.
Relax your tongue.
Feel your face melting into your own breath.
And observe your breathing.
This moment has no return.
Observe the energy in your body and around your body.
Observe that space between the inhaling and the exhaling.
Observe yourself.
This meditation is about to end,
But you can enjoy this time and your breath as much as you feel it.
Send in peace and love your way.
Until next time,
Shanti.
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