Hi and welcome,
Welcome today to our meditation.
From a sitting position I invite you to bring your back straight,
But comfortable.
Your head and chin looking down a bit,
So the energy can flow easily.
And from there we're gonna just take a couple of breaths together to release any tension and stress stored in our body.
With the exhalation you can even shake your body a little bit to really release anything that is there.
Ok,
So let's take a big inhale in,
Long and deep.
And exhale it out,
Shake your body a bit,
Release it out completely.
Let's do one more big inhale.
And exhale it out,
Release any tension there.
Ok,
Now we're starting relaxing our body fully from head to feet.
So you relax your head,
Your shoulders,
Soft and relaxed.
Your upper body,
Lower body,
Legs,
Knees and feet soft,
Grounded down.
After your eyes are closed,
Start bringing awareness to our breathing.
In each inhalation and exhalation that you're taking,
The soft and deep breathing.
And we're trying to have and to keep a rhythmic breathing.
Same inhalation and same exhalation.
And just being really focused with all our attention to our breathing,
Present fully.
Here now,
Nowhere to go,
Nothing to do.
Let's just shift from doing to just be here.
If your mind is wondering,
Just don't worry,
It's completely ok and normal.
Just let come any thought.
You can observe the thought without making any judgement.
Just let it come,
Observe that.
Detach from the thought that is coming and come back immediately to your breathing.
So keep the focus on your breathing in and out.
So your nose and exhale it from your nose if you can,
Otherwise feed your mouth.
And just keep the rhythmic breath in and out.
With your full attention,
With a sharp and meditative mind.
And now we're trying to bring the focus and the sharpness between our upper lip and your nose ring.
So you keep your focus there,
Completely focused there with your sharp.
What is coming,
The air in your nose,
From right or left nose ring.
It doesn't matter,
Just allow it to come in any way it comes without controlling anything.
Just breathe in and out with the focus between your upper lip and your nose ring.
Feeling the air is coming inside your body and exhale it out.
And just keeping always the focus there,
So we can build the sensation.
So today we are going to build the sensation to do a body scan.
Inhale and exhale,
Always in the same place,
Sharp mind.
And to your upper lip,
Feeling the air is coming in and out.
Keeping the focus there and building the sensation that afterwards you will feel in your upper lip.
And not controlling your breathing,
Let it come as it is from right or left nose ring.
And then now we're going to start bringing down the sensation.
But afterwards if you don't feel any sensation in your own meditation,
You can repeat this meditation.
And you can stay more longer,
Usually it takes more time to build this sensation.
And after you build it,
It will become easier.
So for now we are starting with the sensation to bring it down from our upper lip to our chin.
Just try to lower it down to your chin and feel the sensation in your chin.
Feel any sensation that comes there.
Bringing the tension there to your chin.
And you can feel the sensation there.
Now we're going to bring down to our throat the sensation to our neck,
Throat.
You can feel the sensation there.
Without pushing it too much,
Just let it naturally.
If you feel the sensation,
You stay focused there to feel the sensation.
And now let's bring it to our chest.
You can feel the sensation in your chest.
And now if you feel any sensation,
When you feel the sensation,
Even if it's a nice sensation or not nice sensation,
When it's coming up,
Try to not bring any feeling of you like or not like this sensation.
Try to be really equanimous,
Neutral to any sensation that comes up,
If it's nice or not.
So we can purify our system,
Our body and mind.
That's the only way.
Always being neutral and equanimous in any sensation or feeling that comes up.
So when it comes up,
You don't give any feeling,
You are neutral and then in that way it will come up and release out from our body,
From our deepest mind.
And because we have stored many misery and suffering,
So we're trying to purify our system by doing this scan.
And just by being really equanimous,
Neutral,
We can do this process in the right way.
So from your heart now,
Still keep going to your stomach and you try to feel the sensation there with the breathing that it's always flowing naturally,
Rhythmic.
You can even shorter your breathing,
Shorter and shorter.
And you feel the sensation in your stomach,
Your belly,
Being equanimous,
So it comes up,
To rise up,
This impurity and we can release it out from our body.
And now we can keep going to our hips,
So feel the sensation in your hips,
Both hips.
When you feel the sensation,
If it's nice or not,
Just be neutral again.
And then let it go to your knees,
You feel both knees sensation.
Then we move it to our feet,
Move the sensation slowly,
Slowly to your feet until you feel the sensation,
You feel something.
And when you feel something,
If it's nice or not,
Be equanimous,
Neutral,
Don't give any qualities of feeling good or not feeling good,
Just be equanimous,
Neutral.
And then your bottom of your feet,
Bell feet,
Feel the sensation there and come all the way from the backside of your body to your legs,
Feel the sensation there,
Rise it to your glute.
You can even go slower,
It's all good,
Feel the sensation there.
And then up to our backside of our back,
Feel the sensation there that is rising and passing away,
Rising and passing away.
The way to change,
To purify our system,
Our body,
Our mind from misery,
Detach from any craving that we are storing in our body,
We don't need that.
We don't need that,
Just need to be pure,
Out from suffering and misery.
Now you can feel the sensation in your shoulders,
Be equanimous when you feel the sensation there.
In your neck,
The backside of your head,
Feel the sensation.
And there in your crown,
On the top of your head.
And being really sharp,
To be just aware of the sensation and don't give too much importance to the thought.
Try to stay with your breath,
With your breathing and shorter your breath,
Shorter and shorter,
Really natural and short.
And then you bring it to your eyes,
This sensation.
Your chin.
Your chest,
See,
Feeling the sensation there.
In your chest,
Rising up this impurity and let it go out,
Making our system,
Our body and mind clean and purified from our deepest mind.
And then slowly,
Slowly bring awareness to our body,
To feel grounded.
And you can open your eyes.
Now our meditation is over,
Body scan sensation.
Thank you so much for being here and much love.
Namaste.
