Namaste.
Let's start by finding ourselves a comfortable position.
It can be sitting on the floor.
It can be on the couch,
Laying down,
Whatever feels comfortable for you.
Straighten your spine.
Open your chest.
Take a deep inhalation.
It will help you settle in a soft and gentle exhalation through your mouth.
It will help you relax,
Arrive,
As I like to say.
It's the arrival,
Settling movement of breathing.
Another deep inhalation.
And exhale through your mouth.
Keep your eyes closed or open.
It's up to you.
Whatever feels good for you.
If you decide to leave them open,
Just don't pay attention.
Don't focus on anything.
Another deep inhalation through your nose.
And exhale through your mouth.
Now I invite you to put your hand,
Your right hand,
On top of your chest,
Right where your heart is.
Breathe normally,
Gently,
Softly.
Just enough breathing.
You might notice your body rising and falling,
Your hand rising and falling with it.
Soft and gentle breathing through your nose.
Now I invite your attention to the touch of your hand on your chest.
And notice the sensations that you might feel.
The touch,
The warmth,
Or the heartbeat in your hand.
As you breathe gently and softly,
Your whole body breathes with you.
Continue noticing the touch of your hand on your chest.
As your mind might get distracted,
Your body sensations might pull your attention away.
Just return your attention to the touch of your hand on your chest.
Let your home base.
Every time you feel distracted,
Just return to this sensation.
Make yourself used to the sensation.
And bring your attention to those tiny details of your heart beating.
As I mentioned,
We'll start our body scan from our heart,
Irradiating through our whole body from head to toe.
A source of life,
A source of emotions,
Source of energy.
Our heart is the core of so many things that we can spread out through our body.
You can do one of two things.
You can imagine from your heart a white light irradiating.
Or you can,
As you breathe in,
Think of good things coming in through your heart and irradiating.
As you exhale those nasty bad things we don't want.
Being eliminated from our body.
Whatever feels comfortable for you.
As we feel our heart beating,
We imagine the same way the blood bumps through our whole body,
Our veins,
Arteries.
Positive energy also flows through our body in a form of a clear white,
Clear and white light or positive thoughts.
So from our heart,
Let's travel to our head taking the energy and the life force to our head.
You can feel the white light or the good things flooding our head.
As we gently slowly breathe,
We kind of notice it traveling through our forehead,
Ears,
Nose,
Mouth,
Really flooding with good things,
Good and positive thoughts or the white light.
Now irradiating from our heart,
Reaching our chest,
Arms and hands,
All the good things and positive things we can think of as we inhale.
We clean it with exhalation.
We can see with our mind's eye,
Our upper body being flooded.
As our heart pumps blood through our body,
It pumps energy,
Life,
It pumps positive things.
If you feel distracted or your attention being pulled away,
Just return to your home base that we established,
Which is the touch,
The sensation of your hand on your chest.
With your mind's eye,
Imagine that white lights or good thoughts flooding through your veins,
Pumping,
Pulsing,
Upper body and your arms and hands and fingers.
You can feel it.
You can feel as your heart pumps.
If you pay attention,
You can feel your whole body pumping as well.
A soft and gentle inhalation.
A soft and gentle exhalation.
Just surrender.
Allow yourself to disconnect from the outer world and surrender to the experience of the present moment.
Imagine your body being filled and flooded with good energy,
Feeling good about yourself,
Coming from your heart.
Now let's expand the circle to our belly and our back.
Breathe gently,
Adjust your posture,
Open your chest.
Now imagine your whole torso,
Your head,
Pulsing in white lights or good thoughts as you surrender to this experience,
As you surrender to the present moment.
All the details,
The little tiny sensations that you might feel on the tip of your fingers,
As the blood is pumping on the surface of your skin.
With your mind's eye,
Just imagine that the good energy,
Good thoughts,
White light that is pumping through your veins.
Still feeling the rising and falling of your body,
The heart pumping,
All that energy being distributed through your body.
Now let us expand our circle to include our lower body,
Legs,
Feet and toes.
Bring your attention to your feet and notice,
Quietly notice the sensation of the blood pumping.
What's coming from your heart as you imagine good and positive thoughts being pumped through your veins,
The white light arriving at your toes,
Cleaning.
Now let's expand our circle to include our lower body,
Legs,
Feet and toes.
Breathing gently,
Softly,
Effortless breathing,
As you irradiate from your heart through your whole body,
Good energy,
Positive thoughts,
Life force,
Which makes you feel good,
Which makes you feel comfortable,
Relaxed,
Good about yourself and others.
Let us just stay here for a while,
Imagine all that thing,
All those good energy being pumped out of our heart,
As you can feel the tip of your toes or your fingers as it reaches.
As your whole body pumps and pulses,
Thanks to your heart,
Breathing softly and gently,
As you breathe you can see your whole body pulsing,
Like a big balloon inflating and deflating,
Pulsing.
Breathing gently,
Softly,
Effortless breathing,
As you begin to feel the tip of your toes,
As you breathe you can feel the tip of your toes,
As you breathe you can feel the tip of your toes,
As you breathe you can feel the tip of your toes,
As you breathe you can feel your hand laid on your lap,
Your knees,
Just stay with the sensation that is left on your chest,
Where your hand was,
As you might feel lighter,
Warmer,
You feel more comfortable,
That cleansing sensation of renew energy inside your body,
Breathing gently and slowly through your nose.
Sometimes I do too have difficulties with visualization,
Especially with lights and colors,
That's why I suggest also the use of words,
It might be easier for some.
So when doing this exercise you can choose either or,
Whichever is easier for you at the moment.
Now slowly and gently take a deep breath,
Open your chest,
Stretch your body,
Roll your shoulders,
Your head sideways,
Back and forth,
You can wiggle your fingers,
Rub your hands,
Take your time to open your eyes,
Gently and slowly,
Getting used to the light,
And enjoying this moment.
This whole exercise is about establishing a different and new relationship with your body by projecting positive thoughts,
That's all it is.
When you start from your heart it's easier because that's where all the blood flow goes through,
And you can feel the blood pumping,
As your body settles,
Your mind settles,
You start into the meditation practice,
You start being more sensitive about the pulsing of the blood in your body,
So by bringing positive thoughts and following with the pulsing process,
Pulsing sensation in your body,
It's about establishing,
As I said,
A new relationship between you and yourself,
That's why I like this meditation,
And it's simple and you can practice on your own during any time,
It's just about cleansing.
Thank you so much.
Namaste.
I hope I'll see you on Friday.
Yeah,
All right,
Bye,
Thank you.
