Hi,
Welcome to my meditation.
My name is Ajahnur and today I chose a meditation that I really enjoy doing which is called Feel Good Meditation.
Because there's so much going on during this quarantine time and so much violence,
So much bad news that we have to put up with without escape of to release our tensions,
Fears,
Worries,
To release all the negativity that is going on to allow ourselves to breathe and be ourselves unbiasedly.
I chose this meditation today so that we all could rest in peace,
Comfort,
Compassion and love.
That we all could feel that we can find good inside ourselves and show others that this is possible and everybody has a good nature.
So let's start doing this meditation by finding ourselves a comfortable position sitting on the floor,
The cushion or sitting on a couch,
A chair or even laying down on the floor.
As long as you feel comfort and easy,
That's okay.
As we find ourselves in comfort,
Let's straighten our spine,
Open our chest and make yourself at home.
Take a deep inhale,
Fill in your lungs,
Open your chest,
Through your nose and exhale through your mouth.
As you inhale,
You notice the upward movement of your body.
Take that as an opportunity to straighten your spine and adjust yourself in this posture.
And as you exhale through your mouth,
You notice the downward movement which allows you to relax,
Make yourself at ease and invite yourself to enjoy this moment.
As you straighten your spine and inhale,
Open your chest and exhale through your mouth.
Once again,
Inhale through your nose and exhale through your mouth,
Finding that welcoming feeling in your body.
You can keep your eyes closed or open,
Whatever is easy for you.
And bring yourself,
Imagine yourself how you're seated,
Your posture,
If you're sitting on the floor,
Legs crossed,
Your feet touching the ground,
Your sitting bones touching the cushion of the floor,
Your hands touching each other or touching your knees or your legs.
Relax.
Breathe softly and gently through your nose.
Just enough breathing.
Just enough.
A warm breathing.
A soft and gentle inhalation.
And a soft and gentle exhalation.
Check your body for any muscle tension,
Which is very usual.
Your forehead,
Cheekbones,
Jaw.
Just walk around your body looking for muscle tension and relax.
Just let go.
Let go of the tension.
Soften your shoulders,
Your arms,
Your hands.
Just breathe gently,
Slowly.
Relax your belly.
Your hands.
Relax your eyes.
Let your ears drop.
Bringing yourself into a state of relaxation.
A calm state of relaxation.
Picture yourself in this very moment sitting on the floor or laying down.
Whatever posture you chose,
Just picture yourself bringing awareness to this moment.
Making yourself aware of this very moment.
Disconnected from the outer world.
No place to go,
Nothing to do.
Just be here.
Allow yourself to disconnect.
Bringing connection into yourself,
Your mind,
Your body,
Through your breathing.
As always,
Unexpected.
Distractions might occur.
Your mind might want to steal your attention or your body feeling discomfort or noises outside,
Smells,
Sensations.
That's okay.
That's totally fine.
Just welcome them into your field of awareness,
Into your consciousness.
You acknowledge them.
You can acknowledge just by thinking or just by naming.
If you have thoughts,
You can say thinking,
Thinking.
If you're having body discomforts,
You can think of body discomfort or discomfort.
Anything that might help you acknowledge,
Not engage,
Then return to your breathing.
A soft and gentle breathing.
A soft inhalation through your nose.
Then a soft exhalation through your nose.
Just allow yourself to be.
Just be.
Let's find a sensation,
You know,
Breath that you might press your attention to,
Like the sensation of the air touching the tip of your nose or the back of your throat when the air touches it.
Or it can be the rising and falling of your body as you inhale and exhale.
Whatever you notice more permanently,
Which makes you feel more at ease,
Just rest your attention.
Make it your home base.
The tingling sensation on the tip of your nose,
Your nostrils or the cold air touching the back of the throat.
Or even how the muscles or the chest or the whole body react to the inhalation and the exhalation.
Just rest your attention and be curious about it.
Bring some curiosity to your meditation.
The more you're curious,
The more details you bring to your field of awareness,
The more conscious you'll become.
The more at ease you'll become.
The more you'll feel good about the experience,
About being with yourself.
Just let go.
Let go of anxiety.
Let go of negativity.
Let go of fear.
Let go of fear.
Same way you let go of the muscle tensions and just let go of all those negative feelings and rest.
Just rest your attention on your home base.
Let go of all those negative feelings.
Let go of all those negative feelings.
Let go of all those negative feelings.
Are there any distractions?
Your mind,
Your body,
Noises outside?
Again,
Just acknowledge it,
Welcome it,
Become familiar with it,
Don't engage with it,
Don't question why or don't start a conversation.
Just,
Okay,
There's a noise outside.
Return to your home base and breathe softly and gently through your nose.
Adjust your posture,
Your spine,
Your chest.
Okay.
If you wish to explore other sensations in your body,
Sensations of feel good,
Sensations of comfort,
Warmth,
Just feel free to do so.
And bring a little joy to it,
You know,
When you feel a good feeling,
A good sensation within this experience,
Just feel joy.
Why or not?
Or if you want to walk around your body looking for muscle tension that might have happened since the last time you did a body scan,
You can do that too.
Making sure you're totally unbiased,
Relaxed,
And then return to your home base.
Just be.
Just be.
Allow yourself to just be.
Allow yourself to disconnect.
Soft and gentle breathing through your nose.
Now Thank you.
Being gentle and kind.
And acknowledging your breathing as a gift.
So you're kind and gentle with your breathing.
Feeling good about the breath.
And thinking about this whole experience.
Disconnected from the world,
From the worries,
Anxieties.
Just allowing yourself to be here and now.
Breathing.
That's all we're doing.
We're breathing.
Breathing with kindness,
Compassion,
Joy towards ourselves.
Breathing.
Allowing yourselves to let go of fear,
Anxiety,
Anger.
All those negative feelings that we're subjected on a daily basis.
Just allow ourselves to.
.
.
Just allow yourself not to feel those.
You're free.
You're free to not to feel those.
Breathing.
Now let's spend these final moments allowing ourselves to acknowledge the goodness inside us.
With love,
Acknowledging that we deserve to be happy.
Self-compassion,
Acknowledging that we deserve to be free from suffering.
Joy,
Acknowledging that we deserve to feel joy.
So that we can wish those things to others when projected through our actions,
Words,
Thoughts.
May we have an abundance of self-compassion,
Self-love,
And joy.
So that we can project that to others through our actions,
Thoughts,
And words.
And as we think about those things,
We feel good about it.
Because we deserve for all the goodness that we have inside.
Everybody deserves.
Now,
Gently and slowly take a deep breath,
Straighten your spine.
Roll your shoulders,
Your head sideways,
Back and forth,
Straighten your muscles.
Wiggle your fingers,
Rub your hands against each other.
Take a deep breath of satisfaction,
Of enjoyment.
Slowly open your eyes.
Enjoy this moment,
This moment of realization,
Feeling good moment.
Thank you.
Namaste.
Thank you.
Thank you so much for joining me.
Yeah,
It was good.
Thank you.
Have a good weekend.
You too.
Have a great weekend and I'll see you on Monday.
Okay.
Thank you.
Bye bye.
Bye.
