Hi there,
I am Shraddha Gupta.
I am a yoga and meditation teacher and I have created this guided meditation to help you to calm your distracted mind.
We become good at what we practice.
If we practice piano everyday,
We will be good at playing the piano.
If we practice basketball everyday,
We will become good at basketball.
Now thanks to our mobile phones and other devices,
We have been religiously practicing one thing and that is distraction.
Constant notifications from all sorts of apps turning to social media every opportunity we get and thanks to OTT platforms,
There is so much to watch online and these things make us feel good temporarily.
So it's hard for us to stop doing them as well.
This meditation helps you to retrain your mind to focus,
To limit distracting thoughts and activities and utilize the fullest potential of your mind.
So let's get started.
Sit in any comfortable position.
You can sit in a chair or you can sit on your yoga mat.
You can even lie down.
Just make sure that you are comfortable.
Make any adjustments necessary to your body and gently close your eyes.
Take a deep breath in and gently let it out.
Take another deep breath in and exhale slowly.
Feeling the breath going inside you.
Letting the breath flow freely inside you.
Inhaling to expand your belly and exhaling to contract the belly.
Feeling your whole body expanding with the inhalation breath and contracting with the exhalation breath.
As you breathe the breath reaching every part of the body.
The breath nourishing every part of you.
The breath energizing every part of the body.
Gently letting the breath in and letting the breath out.
Letting the breath in and letting the breath out.
Now in front of your closed eyes visualize a purple flower.
In front of your closed eyes visualize a purple flower.
The flower has seven petals.
There is a small distance between every petal.
The petals are thin and long.
And there is a hint of a whitish shade in the middle of every petal.
This whitish shade extends from the base of every petal and disappears from there in the middle.
The center of the flower is a beautiful white color covered in small white dots.
Look at this flower for a while.
Taking the beauty of this flower.
Trying to hold it in your mind.
This beautiful purple flower with seven petals and a white center.
Try to visualize how does it look.
How do the petals look.
How does the white center look.
And holding that image in your mind.
Now observe the long and thin stem of this flower.
This stem is light green in color and appears soft and tender.
There are three leaves on the stem and the leaves are a little darker than the stem.
Two of the leaves are of the same size and the other one is a newer leaf and a bit smaller.
Now look at the flower as a whole.
The petals,
The center,
The stem,
The leaves.
Look at the flower as a whole and visualize how does it look.
Try to keep that image in your mind for a few seconds.
Try to hold it still for a few seconds.
If the image is fading away,
Gently bring it back and don't force yourself.
Let this image come to you naturally.
A beautiful purple flower with a white center.
A beautiful purple flower with a white center.
Now go ahead and touch the flower.
Feel the smooth and delicate petals.
And pay attention to how do the petals feel against your fingertips.
How does it feel to touch the petals of the flower?
How does the flower smell?
Breathe in the sweet fragrance of the flower.
Take a nice inhale,
Breathe in the fragrance and gently exhale.
One more time,
Nice inhale,
Breathe in the fragrance and gently exhale.
Visualize yourself with the flower,
Touching the flower,
Smelling the flower and smiling as you do so.
A bright smile on your face as you feel the flower in your palms and as you smell its beautiful fragrance.
Now one more time,
Picture this flower in your mind.
Trying to hold the image of this flower for just a little longer.
With time this image will become sharper.
So just be patient,
Don't try to force anything.
And gently bringing the image back to your mind every time it starts fading away.
This beautiful purple flower with a white center holding this image in your mind.
It might be challenging in the beginning but keep trying,
Keep smiling as you think of this sweet smelling beautiful flower.
And as you go through the day and face distractions from different things around you,
Simply close your eyes and try to visualize this flower.
It's absolutely okay if the image is not clear or even it fades away the moment you bring it to your mind.
Just think of the flower,
Take in its beauty,
Keep breathing,
Keep smiling as you picture the flower in your mind.
And gradually your mind will adapt to being focused on this image of the flower.
Few more breaths as we call the sweet fragrance of the flower as we fill ourselves with this fragrance.
Now bring your palms at the center of your heart,
Slowly bow your head down and lifting your head up,
Rubbing your palms,
Generating heat,
Placing the palms on your eyes,
Massaging your face and slowly open your eyes.
Thank you for listening to this guided meditation.
I hope you liked it and I hope that your head is feeling clearer right now.
Please save this audio and listen to it once a day to help your mind find that focus and get that charity.
Thank you.
