Hi and welcome.
You can do this meditation seated or lying down.
Just ensure that you're comfortable.
If you need to,
Press pause,
Take a moment to find comfort and press play when you're ready to begin.
Allow your eyes to close.
If closing your eyes doesn't feel good,
That's okay.
Just soften your gaze.
In this moment,
Simply let yourself settle into the stillness,
Slowing down.
Allow yourself to arrive here in your meditation,
Gently landing in this experience happening right now.
Release any tightness in your jaw.
Allow some space between your back teeth.
Soften your shoulders and let go of any holding in the belly and abdomen.
Gently let your awareness come to rest on your breath and slowly begin to deepen your inhales and exhales as it's comfortable,
Breathing in and out of the nose.
Let the breath be easy and full,
No straining.
Just you in the breath here in this moment.
Allow every exhale to be a release.
All that's happened up until this point is in the past.
Let it stay there.
Trust that you've learned all you need to know from those past moments and move on.
We begin again month to month,
Day to day,
Moment to moment.
Allow yourself to be in this present moment,
This powerful moment to reset your body and mind.
As you continue with these long slow breaths,
Follow my guidance as we begin breathing to a count of four like this.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Settle into your own rhythm and continue on your own,
Counting silently.
Allow the body to soften around the breath nice and easy.
If the mind wanders,
It's okay.
Gently bring yourself back to the breath,
Back to the count and begin again.
Just you,
Your breath,
The count.
Every round of breath gently holding you here in this present moment.
Breath naturally growing longer,
Slower.
And now gently release the count.
Allow your breath to return to a natural unguided flow.
Watch your breath breathing on its own,
Breathing itself,
No right or wrong.
And then allow all of your attention to turn inward to notice the sensation present within the body.
It might feel like pulsing or tingling.
Simply let your attention rest there.
And now allow your attention to return to your breath and take a few fuller and longer breaths,
Allowing this trio of breaths to help bring you back into the outer experience of the here and now.
Gently wiggle the fingers and as it's comfortable,
Slowly turn the head left and then right like a slow motion no,
Just bringing a little movement to physical body.
And when that feels complete,
Return to stillness.
Sitting,
Lying here in this quiet,
In this connection to the present moment as though memorizing the sensation of peace and calm and starting anew.
And I invite you only when you're ready to gently open your eyes and begin again.
Namaste.
Jai Bhagwan.
