Hi and welcome.
Before you begin find a comfortable sitting position.
Let your whole body be supported so that you can really relax and settle in.
As you're ready let the eyes close and if that's not comfortable just let your gaze drift downward.
Invite a nice easy breath in through your nose and exhale slowly through an open mouth.
In this moment simply inviting yourself to land in your meditation.
Let yourself be fully present to this experience.
Let go of where you've been.
Let go of any thought about what comes next and let yourself be fully present.
This is your time,
All yours,
To slow down,
Calm the body and quiet the mind.
All yours.
Fully arriving in your meditation and gently bring your awareness to your breath and breathing in and out of your nose begin to lengthen your inhales and exhales.
No straining.
Full breath in through the nose.
Steady slow exhale through the nose.
Every round of breath drawing you more deeply into this moment.
Feeling more relaxed,
More calm with every round of breath.
And with your next exhale whenever it comes let all expression drain from your face.
Create a little space between your back teeth.
Whole face is soft.
Let go of any tensing or holding in your shoulders or shoulder blades.
And with your next natural exhale whenever it comes soften the belly.
Release any holding in the belly and abdomen.
Whole body heavy.
And now bring into your awareness a place you love to be.
A place that makes you feel peaceful and calm.
Trust whatever place comes into your awareness.
And in your mind's eye go ahead and step in.
Step into this place.
Be there and take a look around.
Observe the sky or the ceiling.
The ground or the floor.
Observe everywhere in between.
So slowly taking in all that you see.
Perhaps observing the ocean,
Mountains,
A green forest.
Simply taking in what's present.
And now gently become aware of what you hear.
What sounds are present in this calm peaceful place of yours.
Taking in sound that's far away.
As well as taking in sound that's nearby.
Perhaps bird song.
The rustling of the breeze through the trees.
Taking in all sound that's present.
And now observe any scent that's present in this calm peaceful place of yours.
Perhaps salt air or that crisp mountain air.
Something more earthy like moss.
Simply observing what you smell here.
Find a place to take a seat.
Perhaps in the sand.
A cozy mound of grass.
Simply sit where you feel comfortable.
Settle in.
Let your whole body be supported and allow your fingertips to touch what's beneath you or around you.
Noticing the texture.
Maybe graininess of sand.
Smooth grass.
Simply observing.
And now be still.
Rest back in this place.
Take it all in.
The sights,
The sounds,
The scents.
Taking it all in as though you were breathing in this place.
Soaking it in.
Allowing it to become part of you.
Notice how calm and peaceful you feel here.
Let that sensation sink in.
As though your cells are memorizing that felt sense.
So calm and peaceful.
Just enjoy being there.
Ever so slowly bring all of your awareness to your heart center and feel that sense of peace and calm right in the heart center.
Know that this sensation,
This experience of being in your calm peaceful place,
It exists within you and you can access it at any time just by closing your eyes,
Deepening the breath and allowing yourself to step in.
Let your inner gaze come to rest at the point between your eyebrows,
The third eye.
As your awareness lingers at this point,
Gently allow the image of this calm peaceful place to dissolve.
Remembering that the feeling of being there is deep within you.
It never leaves.
And let your attention come back to your breath.
Gently invite long slow breaths in and out of the nose.
Allow this lengthening of your breath to slowly guide you back toward the here and now.
Become aware of your seated position in this room,
In this space where you first sat for meditation.
Feel your body sitting there.
Notice the heaviness of the body.
Become aware of any sound that's present in this space whether it's far away or nearby.
And notice that sensation where the air touches your skin.
Moving slowly,
I invite you to bring your palms together at your heart center and if that's not comfortable,
Leave your hands resting just as they are.
Be still and notice in this moment how calm and peaceful the body is.
How calm the mind is.
And remember you can return to this felt sense again and again.
It exists within you.
And now only as you're ready you can slowly open the eyes.
I thank you so much for joining me in this meditation.
Namaste.
Jai Bhagwan.
