And welcome to today's meditation.
Just before we start our meditation,
Find yourself a comfortable place.
With your legs crossed,
Sit it on the ground,
Or sit it on a chair with your legs apart.
Place your hands on your legs with a palm facing upward.
And get your spine,
Neck,
And head straight,
Well supported.
And set your intention first.
Set your intention maybe to allow yourself to feel relaxed and calm.
Or allow yourself to simply observe your body.
And as we always do with meditation,
We start by observing our breath,
Our normal regular breathing pattern.
We don't change anything.
Simply observe as we breathe in and as we breathe out.
Pay attention to the rhythm of your breath.
Notice the depth.
Is it deep?
Is it shallow?
And when you are ready on your own time,
You can close your eyes and bring your attention fully and completely to your breath.
I invite you now to deepen the breath.
Take a deep breath in through the nose.
And as you breathe in,
Allow all the energy to relax your mind.
And as you exhale,
A deep breath.
Visualize the tension in your body leaving,
Being fully released.
And for the next moment,
I invite you to keep this deeper breathing pattern slightly deeper.
But it should remain comfortable.
As always with meditation,
If you catch yourself engaging with a thought or judging a thought,
Congratulate yourself as meditation is about observing the right here and now.
And simply bring your attention back to the breath.
And as you exhale,
Allow all the energy to relax your mind.
And as you exhale,
Allow all the energy to relax your mind.
And I invite you now to breathe out for two seconds.
Hold your breath for two seconds.
Breathe in for two seconds and hold your breath again for two seconds.
Like your breathing was in the form of a square.
And simply allow your body to relax through each exhale and your mind to become with each inhale.
And bring your awareness to this two seconds pose between each inhale and each exhale.
Observe.
Notice.
Simply be with yourself here and now.
And as you exhale,
Allow all the energy to relax through each inhale and your mind to become with each exhale.
And as you exhale,
Allow all the energy to relax through each inhale and your mind to become with each exhale.
And as you exhale,
Allow all the energy to relax through each inhale and your mind to become with each exhale.
And as you exhale,
Allow all the energy to relax through each inhale and your mind to become with each exhale.
And as you exhale,
Allow all the energy to relax through each inhale and your mind to become with each exhale.
And as you exhale,
Allow all the energy to relax through each inhale and your mind to become with each exhale.
It's only in the here and now that we feel calm and relaxed.
So allow yourself to feel grounded with each breath in and each breath out.
So for the next moment,
You will not hear the sound of my voice.
And the sounds you might hear in the background,
Together with the absence of my voice,
Will help you to feel grounded in the here and now.
So simply now,
Allow yourself to connect with your breath.
Connect with the here and now.
And as always,
If your mind wanders,
If you engage with the thought,
If you judge the thought,
Just simply let it go,
Congratulate yourself.
And as gently as possible,
Bring your attention back to observing your breath.
Deep breath in,
Deep breath out,
And repeat this pattern.
Release how your body relaxes through each breath.
And as you exhale,
Allow all the energy to relax through each inhale and your mind to become with each exhale.
And as you exhale,
Allow all the energy to relax through each inhale and your mind to become with each exhale.
And as you exhale,
Allow all the energy to relax through each inhale and your mind to become with each exhale.
And as you exhale,
Allow all the energy to relax through each inhale and your mind to become with each exhale.
And as you exhale,
Allow all the energy to relax through each inhale and your mind to become with each exhale.
And as you exhale,
Allow all the energy to relax through each inhale and your mind to become with each exhale.
And as you exhale,
Allow all the energy to relax through each inhale and your mind to become with each exhale.
And as you exhale,
Allow all the energy to relax through each inhale and your mind to become with each exhale.
And as we will bring this meditation shortly to an end,
I invite you now on your own time to return to your normal breathing pattern.
And take a mental note at this point that anxiety comes from living in the future,
The fear of the unknown,
Not knowing.
While when we live in the here and now,
We always feel calm and relaxed,
As here and now is a place and a moment of inner peace.
And you know now that simply by taking a few deep breaths and observing your breath,
Paying attention to the sensation in your body,
You can bring yourself back to the here and now anytime you want.
And on your own time,
Open your eyes and look around and bring your attention and entire focus to one object,
One color,
One shape that catch your attention.
Connect with every detail.
Bring yourself back to the here and now.
Thank you.
