Find the most,
Most comfortable position and when you're ready,
Just close your eyes,
Couple of deep inhalations,
Exhalations to settle in your sitting position.
And we will chant Aum together three times.
Aum Feel and relax your whole body,
Feel your body from the toes to the top of your head.
Become aware of your presence,
Your being,
Where you are just now,
Physically and mentally.
Withdraw your attention away from the external world,
Leaving behind all other daily duties and projects and just coming into this room for a few minutes of your meditation.
Bring your awareness to your face and relax your eyebrows,
Relax your cheeks and your jaws,
Feel and relax your neck and shoulders,
Relaxing your abdominal muscles,
The collar bones releasing and the chest opening to the breath.
The whole trunk of the body is straight upright.
You can bring awareness to the back,
Your spinal column,
Feel all the muscles along the spine,
Your both arms,
Hands,
Fingers and as you feel the back of your hands touching the thighs or your knees,
Let the legs sort of carry the weight of the arms so your shoulders and elbows can relax.
And finally we bring our awareness to the legs and just feel the legs like roots of the tree,
Firmly attached to the ground,
A good solid foundation for your posture.
And then feel the whole body,
That the awareness is with each and every part of the body at the same time.
Feeling your body this way,
We become aware of the motionlessness,
The stillness of the body,
Comfortable,
Relaxed and motionless body,
Just paying attention to that stillness of the body and you know there is always a backup plan to move the body,
We all have this ability at the moment,
But we also have a power to decide not to move and using this ability at the right time and among so much movements in the world of forms and in our whole mind also,
Just a little bit of stillness,
Bring in a notice,
There is something beautiful about being still.
And very naturally as we are observing the stillness of the body,
Then the movement of the breath stands out and as if you want to examine the breath closely or to listen to its voice,
Instead of deepening the breath,
Go more within to be closer to it,
Because this is the movement happening inside the body,
How the body and breath harmoniously work together,
Expanding with inhalations and contracting with the exhalations.
Every exhalation is a way to purify the body,
To let go of the toxins and tensions,
Every exhalation is a way to calm the mind,
Wherever this releasing of the tensions is needed for you today,
Then do it in that level,
Exhalations,
Releasing or how we these days call letting go.
The peace and the inner joy and love that's within us is revealed when we let go,
It is what remains,
Releasing the tensions,
The concerns and worries and any kind of thoughts or feelings that could obstruct the inner sun to shine fully and clearly.
And on the other side,
Every inhalation brings a prana and a cosmic energy that flows into your body,
Each and every cell of the whole body,
This most fine nourishment for the body,
Every inhalation supplies,
And for a moment you may feel or visualize that the breath comes in not only through the nostrils but through the whole body and every exhalation also releases the toxins and tensions through the whole body.
And now gradually we bring our awareness to the navel,
Relax your abdominal muscles,
So the breath is more and more observed or felt there,
Keeping your back straight so the abdominal muscles are relaxed and you can feel the movement of the breath.
And from there,
Now with inhalation,
Guide the breath awareness up to the throat,
So from the navel to the throat is the inhalation and from the throat to the navel is the exhalation.
Breathing in,
The breath is rising from the navel to the throat,
Breathing out,
The breath is falling from the throat to the navel.
Give yourself a little bit time to get used to this,
It will just become easier and easier every time it's repeated,
This movement,
This kriya we call,
The breath rising from the navel to the throat and falling from the throat to the navel.
And always at the same time as you watching,
Guiding the breath,
Be relaxed.
For a few moments now we will pause between those two,
Between the navel and throat,
In the heart,
And there the breath is observed or felt more like a circle motion that expands to all directions with inhalation and contracts to a small point with exhalation.
And every exhalation,
Instead of letting go,
It's more of a sinking deeper within,
Breathing in,
Leaving all other efforts aside,
Gentle touch of the breath in the center of the chest and as best as you can relax there,
As if you have reached your destination and no more journeys to make,
Nothing to improve or remove or add to what is now,
No putting of the energy to the outer world,
The outer world,
Just for a few moments,
Feel being one with yourself in the heart and stopping there.
Gradually expanding your awareness from the center of the chest to your whole body,
Let the inner peace from the heart to fill the whole body.
And then we feel the presence,
Your being in the room,
The external world.
Although the eyes are closed,
You know you are here,
The air on the skin,
The ground beneath,
A little bit deeper inhalation,
Exhalation,
And we will chant again Aum together three times,
After Aum chanting,
The peace from the heart.
Mantra Aum Shanti.
Take a deep inhalation.
Slowly open and close your palms,
Move your shoulders and bring your both palms together,
Rubbing your palms and place your warmer hands on the face,
Feel your face muscles,
The eyelids,
Nose,
Open your eyes,
And a little bit bend forward,
Relax your back,
And then come back to sitting and open your eyes.
