Music Hello and welcome.
Thank you for joining me today.
Let me start off by saying how much I appreciate your commitment to meditation,
In spite of the difficulties that we all are experiencing.
The time you spend meditating is a gift to yourself and to everybody around you who will benefit from the calm that you create.
In times of pandemic,
It's very easy to succumb to the survival consciousness that manifests as fear,
Anxiety,
Despair and sense of isolation.
At the same time,
We must remember that pandemic is nothing new.
And at this time of history,
We are more than ever equipped to face this challenge.
Our technology,
Science,
Modern medicine and most importantly global solidarity will help us to move on and say with confidence,
This too will pass.
Your role,
My role here,
Is to hold the space,
Stay calm,
Gather your inner strength for those who despair,
For those who feel alone.
Music Now,
Begin this meditation by finding a comfortable position.
Make yourself at ease.
Allow your body to relax just a bit.
If you are sitting,
Make sure that your back is straight but not rigid.
In the way that you can breathe freely,
Rest your hands in your lap,
Place your feet on the floor.
Notice how gravity holds you down.
You don't need to do anything,
Simply allow it.
Allow your eyes to close.
This is a great place to start.
Now,
Let us start with a couple of deep cleansing breaths that will allow us to disengage from the initial discomfort,
From the initial stress,
If you experience any.
Let us breathe together as I guide you.
In through your nose and out through your mouth.
Ready?
In and out In and out In and out Breathe normally and feel the relaxation that spreads across your body.
Now,
Engage your internal senses.
Tune in into your body.
Is there any immediate discomfort?
Any pain?
If this is so,
Soften it with your mind also slightly.
Imagine saying to your body,
It's okay.
You are safe,
Secure and protected.
Each breath that you take is an act of kindness and compassion towards yourself.
Imagine holding your heart in your hands carefully,
Gently,
Kindly.
This is the part of yourself that is always there waiting to be discovered,
Even if the external circumstances do not indicate that.
With each breath,
You connect more and more.
With each breath,
You relax just a little bit.
Allowing,
Supporting,
Giving permission to that part of yourself that shines bright the center of your being.
And now,
For a moment,
Allow yourself to just be.
Allow yourself to be present.
And I am here by your side to hold this space for you and make sure that you are safe.
Nothing can touch you,
Nothing can disturb you.
This is your time,
This is your space.
And now,
Direct your gaze outside and notice others who are holding this space as well.
Recognize the little points of light in the darkness that are beacons of peace and calm.
They are also holding this space for those who are in despair,
For those who feel alone.
And that what is not apparent from the outside,
It is so beautifully visible when you turn your gaze within.
And now you are connected with all those who as yourself co-create this space.
And you feel the sense of togetherness.
And you have hope that things are going to be okay.
Feel the sense of community,
Feel the sense of belonging that you are a part of something bigger,
Something that is beyond the external circumstances.
And this give you strength to move on and to face whichever challenge is in front of you.
And now I ask you to remember this moment,
To remember this connection with your inner self.
And remember that you can access this space at any moment,
That the external circumstances stay in the way of your calm and peace.
And now it's time to return.
Once again recognize the space around you,
Engage your senses,
Recognize all the sounds,
Recognize your feet resting on the floor,
Your hands in your lap,
And ask yourself how are you feeling right now.
Feel the vitality emanating from within.
Add some physical movement,
Start by wiggling your toes,
Move and stretch your fingers,
Tilt your head also gently and slowly to the left,
Tilt your head to the right,
Back to the center,
And for the last time,
All together,
Let us take one deep cleansing breath in through your nose,
And out through your mouth.
And when you're ready,
In your own time,
Open your eyes and welcome back.
Thank you so much for meditating with me.
Thank you so much for taking the role of the co-creator of peace and calm.
I hope you enjoyed this practice and I'm sending you my warmest wishes.
Stay healthy,
Stay safe,
And stay positive.
I look forward to meditating with you again.
Have a wonderful day.
