The purpose of this meditation is to quieten the thoughts and to elevate your awareness away from your personal self to create an intimate relationship between you and the universe around you.
This will help you gain an appreciation of how the universe and you are connected.
Every moment and each breath is a gift from the universe and every breath with which you remember this gift will bring you bliss and the feeling of perfection and harmony all around you.
Start by getting into a comfortable position and if possible close your eyes.
Begin by bringing your awareness to the feeling of your breath.
Simply observe the sensation of breath moving gently in and out again.
If you find your mind beginning to wander,
Getting lost in thoughts,
As soon as you realise,
Allow those thoughts to float away and bring your awareness back to your breathing.
Maintain your awareness as you inhale and exhale.
As you begin to ease into this,
Slowly try to take slightly longer breaths in and slowly breathe out again.
When you breathe in,
Become aware of the whole breath.
As you breathe in,
Maintain your awareness on the beginning,
The middle and the end of the inhale.
Notice the pause in between the breaths.
As you breathe out again,
Maintain your awareness throughout the breath right from the beginning,
The middle and the end of the exhale.
As you breathe in,
Maintain your awareness throughout the breath right from the beginning,
The middle and the end of the exhale.
As you breathe out,
Maintain your awareness throughout the breath right from the beginning,
The middle and the end of the exhale.
Now,
Bring your awareness to the edge of your nostrils.
Feel the sensations of the breath entering your nose.
Notice the sensations as a breath comes in and goes out of the nostrils.
Maintain your awareness as you inhale and exhale.
Now,
Follow the breath and feel the refreshing air going up.
Going up through your nose and down into your body.
Notice the air leaving from your body and out of your nose again.
Follow the breath down to the chest.
Notice how your chest expands like a balloon each time you inhale and contracts as you exhale.
Become aware of how the air fills your lungs and passes life-giving oxygen to your blood.
The blood circulates all over your body,
Freely donating that oxygen to every organ,
Muscle and cell in your body,
Keeping it healthy,
Vibrant and alive.
Take a moment to just thank your body with love and gratitude for all the work it does 24 hours a day.
Whilst feeling your breath,
Use your breathing like a mantra,
Constantly repeating thank you within your mind.
Breathe in the word thank and breathe out you.
Breathe in thank and out you.
Breathe in thank and out you.
Thank you.
Keep this repetition going within your mind,
Repeating the words with every breath.
Think about the air that you breathe all day from morning to evening and even while you're asleep.
Whilst keeping your awareness on your breathing,
Give thanks to the air for the gift of life that it provides you at every moment.
Breathe in thank and out you.
Breathe in thank and out you.
Thank you.
Bring your awareness to the countless trees and plants in nature.
Thank the trees and plants for producing the oxygen you are breathing in.
Thank the earth for giving support and nourishment to the plants and the trees.
Thank the sun for giving light and warmth to the earth and all who live within it.
Know that your body is in partnership with the whole universe,
Working together in harmony.
When the universe breathes out,
You breathe in.
When you breathe out,
The universe breathes in.
The air of the universe feeds you and what you breathe out feeds others around you.
You and the universe complement each other.
You are within the universe and the universe is within you.
You and the universe are one.
You and the universe are one.
Maintain your awareness on this close relationship between you and the universe linked through the universe.
Know that the universe has always been there for you,
Creating you and sustaining you.
You are a creation of the universe itself.
You are a creation of the universe itself.
You are a creation of the universe itself.
You are a creation of the universe itself.
Softly begin to whisper the following mantra to the universe.
I am you,
You are me.
Breathe in the words,
I am you and breathe out,
You are me.
I am you.
I am you,
You are me.
I am you,
You are me.
I am you,
You are me.
Keep this mantra going for a few moments.
Keep this mantra going for a few moments.
Keep this mantra going for a few moments.
Keep this mantra going for a few moments.
Keep this mantra going for a few moments.
Keep this mantra going for a few moments.
Keep this mantra going for a few moments.
Keep this mantra going for a few moments.
Bring your awareness back to your breathing.
Really enjoy the silence of the moment.
Now gently with your ears begin to notice any sounds around you.
If your eyes are closed,
Notice any light that is filtering through your eyelids.
Slowly,
When you are ready,
Bring yourself back into your surroundings and open your eyes.
Keep the awareness of your breath going for as long as possible and have a wonderful blissful day.
