Namaste.
Come into a comfortable seated posture.
Find the most comfortable position for yourself where your spine is upright,
Hands in the lap with palms facing up,
Right hand on top of left hand,
Eyes closed.
Just be aware of your whole body.
See that it is relaxed yet stable.
Make sure your abdomen is relaxed,
Shoulders pushed away from the neck but relaxed,
Neck relaxed.
See that your face is relaxed,
Whole body stable yet relaxed.
Now bring the focus between your eyebrows.
Keeping the focus on the eyebrow center,
Inhale deeply.
Exhale completely.
Now shift your attention to the breath.
Feel your breath,
Feel the inhalation and the exhalation.
Be aware as the breath comes in.
Be aware as the breath goes out.
Just keep your entire focus on the breath.
We are not controlling or regulating the breath,
Just observing,
Just feeling the natural flow of breath.
Feel the breath as it comes in and expand the lungs.
Feel when it goes out.
Feel the breathing process on your lungs.
Now half open your eyes,
Just enough that a little light can come in and you can see tip of your nose.
Now keep your focus on your nose tip,
Gauging at nose tip.
Exhale completely.
Deep inhalation.
While inhaling,
Repeat mentally.
A long breath I inhale.
While exhaling,
Repeat mentally.
A long breath I exhale.
With inhalation,
A long breath I inhale.
With exhalation,
A long breath I exhale.
Continue with this practice for 8 more breaths.
Keep your focus on deep breaths.
Deep inhalation.
Complete exhalation.
Repeating mentally.
I inhale deep.
I exhale complete.
Now let go the deep breaths and start practicing quick,
Shallow breaths.
Ten quick and shallow breaths.
Start now.
Relax.
After 10 shallow breaths,
Letting go of all the controls,
All the regulations from your breath.
And bring your whole attention to the nostrils.
Feel the flow of your breath on the nostrils.
Observing the breath,
Coming in and flowing out through the nostrils.
Now slowly start counting your breath.
Count mentally from 1 to 10.
Inhale 1.
Exhale 1.
Inhale 2.
Exhale 2.
Like this.
Continue counting your breath till 10 counts.
If you made any mistake while counting,
Start the count again from 1.
Let go the count.
Let go the breath awareness.
Now mentally to yourself repeat peace three times.
Peace.
Peace.
Peace.
Think of peace.
What it means to you.
Contemplate on the significance of peace in your life.
Keep on asking yourself what does peace mean to you.
Now shift your awareness to your breath.
Just observe the breath as it flows into the body.
Observe as it flows out of the body.
Keep your entire focus on the breath.
Let go the breath awareness and see that peace is permeating whole of your being.
Now visualize,
Create a mental image of yourself going about daily activities.
See yourself in your home doing your walk.
See yourself walking through the street.
You are filled with peace.
You emanate peace to all living beings who pass by you.
Everyone you see is surrounded by peace.
The whole world radiating peace.
Whole universe is filled with peace,
Harmony and joy.
See the union of creation with peace.
Whole universe is pulsating peace.
Peace.
Peace.
Come back.
Come back to your breath.
Now slowly start regulating your breath.
Deep inhalation,
Complete exhalation,
Count ten deep breaths.
Deep inhalation one,
Deep exhalation one.
Inhale two,
Exhale two.
If you made any mistake while counting,
Start the count again from one.
Now let go the long deep breaths and start practicing short and shallow breaths.
Practice ten shallow and short breaths.
Relax.
After ten shallow breaths,
Letting go of all the controls,
All the regulations from your breath and bring your focus on your body.
Just feel your body.
Just observe your whole body.
Be aware of your surroundings.
Gently bring the focus on your eyebrow center.
Keeping the attention there,
Let's chant mantra om three times together.
Maam Ahhhhhh Gently move your fingers.
Bring your palms together.
Rub them to each other.
Please your palms over your closed eyes.
Gently open your eyes completely.
Namaste.
