Namaste everyone.
Please sit yourself in a comfortable position and if possible put both your feet on the ground.
Keep your spine as tall as possible with your shoulders relaxed.
Relax your neck and your facial muscles,
Your jaw and maybe start with taking a few deep breaths,
Bringing your awareness to your breath,
Focusing on the sensation of breathing.
Maybe you feel your breath in your nostrils or your throat or in the rising and falling of your chest.
And see if during this meditation you can maintain a mindset that's open and curious and non-judgmental.
And whenever you find your monkey brain wandering,
Just gently,
Kindly bring it back to your breath.
Now resume your normal breathing while keeping your focus on your breath.
And every time your mind wanders and you become aware of that,
Just bring it back to your breath.
Now in your own words,
Repeat these words to yourself,
In this moment I am safe.
I am breathing.
My heart is beating.
I'm alive.
In this moment I have resources.
I have food.
I have shelter.
I have health care.
And in this moment I am connected to my family,
To my friends,
To my colleagues.
Repeat these words in your own head as you sit in silence while focusing on your breath.
And feel the safety,
Feel the connection to the world around you.
Now bring your attention back to your breath and when you're ready,
Open your eyes.
