Place your hands on your knees or can be also on the lap,
Whichever position you feel more comfortable.
And then close your eyes.
Keeping your eyes closed till the end of our meditation.
At the beginning and end of the meditations we will chant Aum together three times.
And during the chanting try to feel the sound.
Of course we hear the sound but you can also feel its resonance in the whole body.
So if you like you can join the chanting three times Aum together.
Deep inhalation.
Aum Aum Aum Aum And now just feel first of all your whole body from your toes mentally scanning the body to the top of your head.
And then from the top of the head back to your toes.
Become aware of your being here in this room physically and mentally.
Though the eyes are closed you can visualize the walls around you.
Your presence here in this room.
Feel its atmosphere.
And this is a time for the meditation.
Time away from everything else,
Our daily duties,
Obligations,
All sorts of activities.
We can leave all that aside for now.
And feel your presence here and now in this room.
And maybe some sounds around you.
Feel the contact of your body with the floor.
Feel the gentle touch of the air on the skin.
And feel now again your whole body sitting in the meditation posture.
The back straight,
Upright,
Hands on the knees or on the lap.
Bring your attention slowly down to your feet.
And without moving only feel your feet,
Your calf muscles,
Your both knees relaxing all those muscles and joints.
And your thighs,
Hips.
And continuing to the back,
Feel the lower part of your back,
The middle and the upper back.
The whole spine column from the base to the top.
Relax all muscles along the spine.
And relax your both shoulders.
Feel your whole right arm from the shoulder through the upper arm to your elbow,
Lower arm,
Your right hand and fingers.
Then your left shoulder,
The upper arm,
Elbow,
Lower arm,
Hand and fingers.
Feel and relax your both arms,
Your both shoulders,
The neck.
And through the back of the head bring your attention up to the top of your head.
And relax your right side of the head.
Feel and relax the left side of the head.
The right temple,
Left temple.
Right eyebrow,
Left eyebrow.
The eyebrow center.
Feel your eyelids gently closed.
Relax your cheeks and jaws.
Relax your whole face muscles.
The collar bones,
Chest and the abdominal muscles.
The whole body.
Feel your whole body and take one deeper inhalation.
And breathing out relax your whole body.
Now we feel the whole body as one,
The awareness with all parts of your body at the same time.
Feel the motionlessness of the body.
Of course we know we can move the body,
But just for short time we decide not to use this ability.
Or we don't need to move because the body is comfortable enough.
Feel the stillness of the body.
And then withdraw your awareness inwards.
And feel the whole body now from within.
Directing the attention towards your breath.
From within the body feel the inhalations and exhalations.
How the trunk of the body is expanding with inhalations.
And contracting with the exhalations.
Let the breath flow naturally.
Only observe the oneness of the body and breath.
I know I'm breathing in,
I know I'm breathing out.
Relax.
All in all we know sitting here in this room you feel your whole body.
And you feel the breath.
Every inhalation,
Every exhalation.
The trunk of the body expanding and contracting.
And the exhalations.
And now relax inwardly.
The inner relaxation means let go of any thoughts that would cause the tensions.
Or that could take you away from here.
No imaginations,
No expectations.
Do not put any effort into manufacturing some state.
Just feel relaxed.
Motionless body and the breath comes in and out.
And for a last a few minutes bring your awareness to the center of the chest.
What we often call the heart center.
Insight.
The gentle touch of the breath is felt there.
And let yourself arrive.
Let yourself return as if back to your inner home.
Where no effort is required.
Where you can completely be yourself,
Relax.
No more journeys.
Just one with yourself.
Bismillah Wrong address,
Wrong pace and wrong focus.
Gradually expanding your awareness once again to the whole body.
From the toes to the top of your head.
Feel the whole body.
Let me take a little bit deeper inhalation,
Exhalation.
And as we will chant Aum three times again,
Expand your awareness to the outer world.
After three Aums we will chant Aum Shanti,
Shanti,
Shanti.
The peace mantra.
Deep inhalation.
Aum.
Aum.
Aum.
Aum Shanti,
Shanti,
Shanti.
Slowly move your fingers.
Open and close your palms.
Move your shoulders a little bit.
And bring your palms together.
Rub your palms.
Place your warmer palms on the face.
Feel the face muscles,
Your eyelids,
Nose.
Then open your eyes.
Remove your hands and bend forward.
As far as comfortable so you can relax your back and your neck.
Feel the circulation of blood to your head and face,
Refreshing.
And then with the help of your hands slowly again sitting up.
And open your eyes.
