Let's get ready for our meditations and try to find a comfortable position to sit with upright position.
It could be sitting cross-legged,
Could be straight leg.
You can always place a cushion under your head to sit comfortably.
Or you can always find a chair to sit on a chair with upright position,
Spine straight.
Let's find that position,
Whatever it is for you today,
And bring some comfort to your physical body before we start actually meditating.
We're going to try to focus today on how to remove the uncertainty,
Thoughts that comes within this difficult time that we're living in today,
To push them to the side and focus on our beautiful energy to relax the mind and the body.
So let's just find that nice comfortable position for our physical body and relax the entire body from the crown of the head to your toes.
You can take your hands and put them on your thighs,
Palm facing up.
You can come to any mudra if you like,
Or you can just place your hands there if you feel comfortable.
Shoulder away from your ears,
Just slightly open and spine straight.
If you prefer,
You can close your eyes or you can gently,
Soft,
Open,
Whatever works for you to meditate.
See if we can relax the face as we breathe in.
And as we breathe out,
Exhale,
Feel every muscles in our face just relaxing.
As we inhale,
We feel the jaw and the tongue.
As we exhale,
We let go of the tension around the jaw and tongue and relax everything there.
And as we inhale,
Through the neck,
Feeling the neck,
Exhale through the neck to relax the entire neck.
And have your shoulders softly moving as you're breathing and try to relax them as well.
As you exhale,
Feel the shoulders dropping more down,
Relaxing more.
As you inhale,
Feel the arm lengthening.
As you exhale,
Feel the arm relaxing even more.
As you inhale through your spine,
Feeling the length in that spine.
And as you exhale,
Feel the whole spine relaxing.
Breathing through your head,
Feeling your tailbone rooting into the mat.
And exhale,
Feel your grounded more and you feel the Mother Earth.
As you inhale through the thighs and knees,
Make sure they're relaxed as well.
And exhale through the knees,
Let them soften,
Let them relax.
Inhale through the legs and toes.
Exhale,
Relax the toes and the legs.
Now let's just take a deep inhale from the crown of the head and exhaling it to the toes.
Let's do that,
Inhale and exhale.
Feel the whole body working together with this breath.
As you're trying to relax with your exhale,
You're also feeling the body surrendering more to this beautiful seated pose.
You feel more grounded.
Notice the sensation in your body.
And if you're holding any tension anywhere in your body and you're feeling it,
Take a moment and relax it.
Just breathe through it.
If necessary,
Adjust,
Make sure you're comfortable so there is no any pain and the mind is not shifting to that spot.
By now,
The mind might want to take you elsewhere.
It might bring some thought,
Some uncertainty about the future,
About tomorrow.
Just take a deep inhale,
Come to your breath.
And exhale slowly.
Let the thought come,
Acknowledge it,
Don't ignore it.
And exhale,
Focus on that exhale and let it go.
Be the observer.
Just watch your breath.
Let it come,
Breathe through it,
Accept them and exhale,
Let them go.
Notice how your body starts relaxing with every breath.
Focus on your breathing.
I'm going to try to do some visualization to relax even more.
As you close after your eyes,
You look between your eyebrow,
The third eye.
You're going to visualize a beautiful crystal light.
It could be white.
It could be yellow like sun.
It could be orange like the sunset.
Or nice blue color like a clean blue sky.
Whatever color suits you and relaxes you,
Visualize that color between your eyebrows.
As you inhale,
Feel that light.
As you exhale,
Focus on that light.
Let that light grow even brighter,
Bigger in your third eye.
And stay present with this beautiful visualization.
Breathe as you normally breathe when you try to relax.
Don't pause the breath.
And take all your time as you exhale and relax.
Always add a little more to that light,
That beautiful bright light.
As we inhale from the heart,
We're going to send love to that light and make it more warm.
Maybe brighter,
Maybe warmer.
And now let's with every inhale,
Feel that light become brighter and warmer,
Coming from heart.
And you almost can feel the heat in your mind.
It's so beautiful warming up the entire third eye.
I visualize the beautiful orange colors,
Beautiful bright warm sunset.
Or you could visualize your own blue bright color with a white bright color.
And as we breathe deep into that light and warmth and love coming from our heart,
We can inhale that brightness.
We can exhale the darkness and the uncertainty of what tomorrow is bringing and we're not sure.
Inhale bright warm love.
And exhale the darkness,
The uncertainty,
The doubt,
The fear.
And we can add a little bit mantra to our breathing with this beautiful visualization,
The bright light and love.
And exhaling the doubt and the darkness.
Let's say our mantra is to surrender to our certainty,
To accept them.
But inhale,
I am in control.
Exhale,
Push the doubt away.
Inhale,
I am in peace.
Exhaling doubt.
Inhale love.
Exhale doubt.
Maybe you just continue repeating your mantra.
You are in control.
You are in peace.
You are in love.
And let's do this silent meditation mantra for a few breaths,
A few maybe a few minutes.
As you hear the bell ringing,
You start silent meditation,
Repeating your mantra.
And as you hear it back,
We end our silent meditation.
Exhaling your mantra.
I am in control.
I am in peace.
I am in love.
I am in control.
I am in peace.
I am in control.
I am in control.
I am in control.
I am in control.
I am in control.
And relaxing as you are diving deeper into your physical body.
Relaxing your face,
Every part of your body,
Including your tongue and jaw.
Gazing on your third eye,
Visualizing that beautiful light still there.
Seeing how the body is surrendering to this present moment.
Feel how heavy you feel,
Peaceful,
Resting.
Feeling the Mother Earth beneath you.
Feeling the energy around you.
Feeling the lightness on the top of the crown of your head.
Feeling the air that's coming close to your nose.
Feel how the entire body feels so light.
How you're surrendering to whatever it is.
You staying in this beautiful moment,
The present moment,
That we know how we're feeling,
How we're sensing.
We have control over right now,
At this time.
As tomorrow is another day.
Our light,
Our love,
Our peace.
You keep us going and staying strong.
Enjoying this moment of relaxation,
Of surrendering,
Of accepting.
As we're diving deeper into the heart and relaxing the mind.
Perhaps you feel the mind is a little quieter.
Or perhaps you feel the heart softer,
Peaceful.
As the mind is more relaxed,
The heart is relaxed,
The body is relaxed.
Let us bring the hands together in prayer and place them in our center of our chest,
The spiritual heart.
And bow to this heart.
May this present moment that is full of love,
Compassion,
Peace,
Be always there in our mind for today and for tomorrow.
To keep the uncertain thoughts more clear and to keep the mind more focused.
Namaste.
Thank you for meditating today with me.
Have an amazing day.
