Hi guys,
Welcome to day 6 of 7 day mindfulness meditation practice with Sneha Yogesh.
I'm here to guide you into today's practice.
If you haven't practiced with me before from day 1 to day 5,
I highly recommend before coming to day 6.
Today we are going to be focusing a little bit on visualization,
Golden light visualization.
So if it's your first time doing a meditation with visualizations,
You can just follow the voice and try to be a little more open towards today's meditation.
We'll begin today's practice seated again,
Get comfortable seated position.
We are going to take few seconds,
Few moments to ourselves,
Arriving at the space,
Relaxing your physical body,
Trying to make your sit bones heavy,
Relaxing both the palms on the knees.
Trying to cultivate ease and softness as we are entering the state of meditativeness.
Trying to relax the skin of your face,
Space between your eyebrows,
Rolling shoulders away,
Sitting up a little bit taller.
We'll start the practice by scanning our physical body again,
Moving the awareness all the way from the toe tips towards the crown and from the crown to all the way towards the toe tips.
Trying to notice and increase the awareness of the sensation in our physical body without reacting,
Without trying to manipulate or change,
Just noticing as is and slowly we'll move towards our breath and again noticing how we are breathing today,
Noticing the breath pattern,
The temperature of the air that's entering and exiting and all the physical sensation that's coming attached towards your deep breaths.
As we are doing the scanning and paying attention,
Try to savor each moment,
Not just jumping from one body part to another but just lingering around to see if you can savor that moment of being with your body,
With your breath.
Slowly we'll start taking deep breaths,
So increasing the breath inside our body,
The prana,
The force,
Vital force that's keeping us alive.
So take a big breath in and exhale to push all the air out,
Making the breath steady,
Long and slow.
Take five to seven deep breaths in and out.
You can pay attention to your belly expanding on inhales and on exhales contracting back towards the midline,
Collarbone spreading on inhale and falling down on exhale.
As you're paying attention and extending your breaths,
Now slowly you're going to move your awareness towards the space between your eyebrows where our third chakra is,
Ajna Chakra,
So paying attention,
Moving the drishti,
The gaze towards the space between your eyebrows.
And again,
Paying attention towards the breath and the physical body and the gaze.
And as you start paying attention towards the space between your eyebrows,
You can see some colors coming up,
Some patterns.
Again,
Noticing whatever that's arriving,
Whatever that's present.
And now slowly we'll imagine a small circle glowing like sun,
A warm light of a small circle present between your eyebrows.
And as you imagine this small glow of circle,
Each breath,
Imagine it's a circle.
Each breath,
Imagine it's making it bigger.
So as you take inhale,
Imagine the circle growing in size by millimeters and then centimeters.
So keep imagining the glow becoming bigger with every breath.
Take few more deep breaths.
And as this circle is increasing in size,
The light from that circle is increasing,
It's glowing.
Almost you can feel the present of this warm light as the circle is increasing.
Few more seconds.
Imagine you're breathing into this glow of light.
And now slowly imagine this big circle of light,
Golden light is moving towards you.
As you're breathing,
It's moving towards you,
Towards the space between you and the golden light is decreasing as you're breathing.
And imagine now it's consuming you completely.
You're basking in this golden light and it's entering from the crystal.
All the way through your forehead,
Your nostril,
Your mouth,
Throat and moving towards your heart space where it's exploding.
This golden light is exploding from your heart center through all the parts of your body.
And you're feeling this warm,
Cozy,
Tingling sensation with the light across your whole body.
Still keeping awareness of our body breath and this warmth explosion in all parts of your body and your basking in this golden light.
Still keeping awareness of our body breath and this warmth explosion in all parts of your body and your basking in it.
Savoring each moment,
Grounding ourselves in present,
Riding the wave of inhales and exhales.
And enjoying this golden light exploding into our body,
Into each cell.
Every part of the body,
Every cell in your body is radiating,
Is glowing.
And as you're imagining this,
Imagine trying to sit in front of the mirror and when you look into yourself,
Your whole body is glowing with golden light and exploding.
There are rays coming from each part of the body,
From your warm,
Cozy and tingling rays oozing out of your body.
And trying to notice how that is making you feel.
You can get both the palms at the heart center and feeling the warmth of this light on your palms.
Staying here for 30 more seconds to just savor this moment,
Savor this feeling,
Savor this emotion of being this golden light.
Slowly coming back to awareness,
To your physical body.
You can wiggle your fingers and toes to come to awareness.
We're going to close the practice,
So get both the palms at the heart center.
Close the practice,
Always taking a moment to be in gratitude towards our body,
Mind and spirit for allowing us to be in stillness with our body and mind.
And bowing our head towards our spirit's wisdom today.
Thank you for practicing with me.
I'll see you tomorrow,
It's the last day.
Have a good day.
