Hello and welcome to this guided meditation.
I am Shraddha Gupta,
Yoga instructor and meditation coach.
This guided meditation helps you to bring inner peace and calmness.
Well there is peace and calmness already present inside us but due to the hustle and bustle of daily life it gets shaken up.
Just like how water in a tank would get shaken up if the tank is continuously moved and if the tank is kept still for some time water would become still on its own.
This meditation gives you the chance to still yourself so you find the peace,
Calmness and clarity within you.
Let's get started.
Come to a comfortable position.
Keep your shoulders relaxed.
Place your arms on your knees or your lap.
Now soften your face and close your eyes.
Start by breathing into the body.
Inhaling to expand the belly.
Exhaling to contract the belly.
Inhaling to expand the belly.
Exhaling to contract the belly.
Feeling the breath entering you through the nostril,
Down the windpipe,
Inflating your lungs.
Feeling the breath expanding your body.
Letting this breath enter you fully,
Nicely,
Fully.
Allowing the breath to expand within you.
Opening yourself,
Opening your body,
Opening your mind to this breath.
Filling you up,
Energizing you,
Bringing you calmness,
Bringing you peace and feeling this strength that every breath is bringing to you.
Letting the breath reach every part of the body.
Feeling the energy of the breath in every part of the body.
Feeling the essence of the breath flowing inside you and continuously inviting this breath inside you.
Now bring your attention to the silence around you.
Bring your attention to the silence around you.
Maybe there is some other noise as well but in this moment we only pay attention to the silence.
We listen closely to this silence.
We feel the beauty of this silence around us.
We feel the beauty of this silence around us.
And just like how we let the breath inside,
We let this silence inside us.
First through the ears,
Then through the nose via the breath and then opening the whole body to this silence.
Absorbing the silence.
Dissolving in this silence.
Letting the silence flow inside you,
Inside your body.
Letting this silence touch every part of you.
Letting your body absorb the beauty of this silence.
Letting your body feel the energy of this silence.
Letting this silence touch every part of you,
Especially the part of you that feels restless at the moment.
The part of you that feels anxious.
Let that part calm down in this moment.
Let that part experience the beauty of this silence.
Continue to breathe in this silence from outside to inside.
And feeling your inner stillness,
Feeling your inner calmness.
There are some parts of you that might be overwhelmed at the moment.
Take a deep breath and let those parts be still for now.
Let the silence within you expand to those parts and bring them peace and harmony.
Visualise the stillness within you expanding,
Becoming bigger,
Absorbing you,
Waking you up to the inner beauty that you have within you.
Waking you up to the inner tranquility that is already present inside you.
A gentle smile on the face as you pay attention to this inner spot within you.
This spot of tranquility,
Peace,
Stillness,
Calmness.
Feel the essence of this spot.
Feel the essence of this spot radiating calmness through your entire body.
Radiating peace through your entire body.
Breathing in this radiance.
Breathing in this tranquility.
Letting the smile on your face get bigger as you continue to expand with this peace,
With this calmness,
With this tranquility.
And your whole body is feeling that in this moment.
Continue to feel that as you breathe in and you breathe out.
Bring your palms in Namaste at the centre of your heart.
Bow your head down and slowly lift your head up.
Rub your palms,
Generate heat in your palms and put your palms on the eyes.
Massage your face a little bit and gently open your eyes.
Throughout the day try to observe this spot within you especially when you are feeling anxious or restless.
Try to visualise the spot that is present inside you.
The spot that is peaceful,
Calm,
Still.
Try to visualise that within you for the rest of the day.
