Hello,
Welcome everybody to another meditation with Sneha.
Get yourself into something comfortable and you can do this meditation either lying down or sitting comfortably on the mat,
On the ground or on the chair.
So once you're comfortable with whatever position that you want to be for next eight to ten minutes.
If you're sitting gently get both of the palms on your knees.
If you're lying down you can get both of the palms facing the ceiling and become aware of your breath to center yourself to arrive for the meditation with your body mind and breath.
You can gently close your eyes,
Soften your jaw,
Roll away your shoulders from the ears,
Lengthen the spine,
Make your hips very heavy onto the mat chair and feel the support of the mat back.
As you're settling down with your body and sensation of the bodies,
Become aware of your breath,
Try to deepen your inhales and exhales and see if you can feel the sensation of the breath moving in and out in your body.
Shed a light to somewhere where you had not felt any sensation before.
If you have not closed your eyes please close your eyes,
Soften your inner gaze.
Imagine you're sitting on a bed of grass in the middle of a thick green forest.
Feel the moist grass under your feet giving you a cool and calming ground to feel.
A cool breeze is passing by,
Feeling it on your cheeks and imagine taking this cool air into your lungs and exhaling the warm air out.
Take a big inhale and observe the fragrance from the flowers around you.
Aroma of your favorite fruit lingering in the forest.
Take a big inhale and exhale with the side to let go of any heaviness and feel yourself sinking into the grass feeling the support of the Mother Earth.
Now imagine slowly turning your heads up to see a lot of massive trees around you big trunks,
Long branches with amazing long leaves hanging from the branch.
Feel the warmth of the sun rays falling onto your skin through the trees.
There is a small creek flowing very near to you and you can listen to the water gushing and flowing through.
There are a lot of birds on the trees chirping.
Try to listen to the chirping of the birds.
And the fragrance is still lingering around,
The cool breeze is still,
You're feeling it on your cheeks.
Now slowly get your left palm on your heart and right on your belly and feel the inhales expanding your belly and exhales contracting your belly.
Take five more breaths of inhales and exhales.
Try to imagine looking up far away for a mountain.
You can see a lot of white flowers spread across the mountain,
The pink ones,
Yellow ones and the purple ones.
And if you see far away from the mountain you can see the sun shining.
It's raised through the mountains and through the trees to you and you feel the warmth of the sun on your skin and imagine the rays falling on your heart and filling it with love and compassion.
Just take in all the love,
The warmth,
The gentler grass,
The rays,
The birds,
Everything is there for to support you,
To nurture you,
To guide you.
Massive trees casting their shadows on you,
Mountains standing tall to remind you of the strength that you have within you.
Glance around you taking all the beauty into your heart.
So imagine a warm glowing light entering your heart.
I am making you feel warm,
Safe and exhale to sink in to the mat that you're sitting on or to the ground.
And slowly come back to the place,
To the present by moving your fingertips,
Your toes.
Get awareness on your hips,
See if any noise is calling to you.
Come back to your normal breathing.
Take your time slowly to flutter your eyes open.
Slowly look around you and become aware of the surroundings that you are in and see how you're feeling now as when you started the meditation.
See the shift in the perspective,
In the feelings and emotions.
Just be an observer of it and take a couple of breaths on your own with your body and mind and soul.
Join the hands and bow to say Namaste.
Thank you for joining me to reset your mind to feel a little better with your breath body.
I'll see you very soon.
