Hey,
Today I will help you to have a great meditation session.
So grab a glass of water and let's get ready to begin.
Sit comfortably anywhere you want.
In bed,
On the couch or on the floor.
Back straight,
Eyes open,
Relax.
Look somewhere in front without focusing on anything specific.
Now let's have 10 deep breaths in through the nose and out through the mouth.
Deep inhale.
And now simply through the mouth,
Just letting go.
The first 30 minutes after we wake up,
Our stress level is at its peak.
Breathing deeply is one of the best ways to get rid of that stress.
Notice how your lungs,
Your chest is filling up with fresh new air.
Notice how your stomach rises with each new breath.
Focus on how the air is leaving your body as well.
It flows from your lungs and out,
Touching your lips.
Whether you're troubled by work later today or daydreaming about long term plans,
Breathing deeply will help you to get the blood flowing and to oxidize your brain.
It will help you clear the head and start the day freshly.
Now when you're ready,
Gently close your eyes.
Let your breath return to its natural pace.
Where is your mind right now?
What are the thoughts you're having?
Now I want you to think of sitting outside for a moment on a green field.
Small bright flowers growing on the field around you.
Birds chirping in the trees.
Above you a calm blue sky,
A few clouds here and there.
Now when you look in the sky,
I want you to notice how the clouds come into your view.
Some float slowly,
Some a bit faster.
Each one is different.
Notice their shape.
During our meditation and later in the day,
I want you to treat your thoughts and your emotions like these clouds.
As they appear,
Notice the shape,
The size and the color and let them pass by until another one appears.
Now let's focus your attention on your breath.
No need to change anything.
Let your body breathe naturally.
Just like with the clouds,
Just sit and observe.
Observe each breath.
Notice how the air is flowing into your nostrils.
Notice the temperature of the air as it enters your nostrils.
Notice how the stomach rises as it is filled with new air.
Notice how the stomach falls as the air leaves.
Notice how the stomach rises as it enters your nostrils.
Notice how the stomach rises as it enters your nostrils.
Be in complete peace with yourself.
Smile softly.
Let this gentle smile stay on your face as you breathe.
Enjoy this moment of peace and silence.
This is your time.
Nothing can disrupt this beautiful moment of your inner peace.
Let this gentle smile stay on your face as it enters your nostril.
If your mind wandered off,
It's okay.
Don't push the thought away just yet.
Acknowledge what you were thinking.
And with a smile,
Gently bring your attention back to breathing.
Now,
Bring your attention to the physical senses in your body.
How does your body feel?
I want you to scan your body from the top of your head all the way to your toes.
Notice if there is any tension anywhere.
Now try as much as you can to feel the weight of your body on that couch or bed that you are sitting.
Now I want you to picture yourself in this particular moment.
Picture it from a third point of view.
Picture the room that you are in and where and how you are sitting.
Now try to zoom out a little bit more.
Picture the entire building and yourself in it,
Meditating.
Picture yourself from the entire street that you live on or the street that you are on right now.
Go on and keep zooming out.
Now,
Gently bring your attention and your focus back to your heartbeat and to your breath.
During the day,
We happen to be bombarded with huge amounts of information.
This includes interaction with different people,
The weather outside,
News in the newspaper,
Friends' Facebook statuses.
It could be an annoying assignment from your boss or it could be a promotion.
I want you to keep in mind that we are not in control of this information.
But what makes the day a happy one or a terrible one is how we react to this information.
And today,
No matter what,
I want you to be in control of your inner peace.
