One of the highest disaster in the worldezur Aum For this meditation,
You can lie down or be sitting on a chair if it's more comfortable.
Just make sure that you feel comfortable,
That your spine is straight.
Your eyes are closed.
Part of this meditation is inspired by Thich Nhat Hanh,
Revered Vietnamese monk.
Just coming into stillness wherever you are,
Allowing any thoughts of the day behind you,
To be released with your exhalation,
Just letting them go.
Every inhalation brings you a little closer to this present moment,
Feeling the full length of the inhalation and the full length of the exhalation,
Allowing your breath to always be through the nose,
Unless there's some congestion,
Of course.
Just allowing your breath to roll like an ocean wave,
To the shore and pulling back to the depths of the ocean,
Feeling the full length to the very top of the inhalation,
Just noticing the tiny pause,
The stillness,
The silence at the top of the breath,
Without forcing,
Just noticing and letting the full length of the exhalation take you to the bottom of the breath and noticing that little pause,
The stillness,
Natural stillness at the bottom of the breath.
Just continuing along with your natural full wave-like breath,
Noticing the natural pause at either end.
And if it's comfortable for you,
You can lengthen that pause slightly.
If you're practicing this meditation whilst pregnant,
Just stay with the natural flow of the breath,
The natural pause that occurs.
If it's comfortable for you,
It's lengthening maybe for the count of one or two at the top of the breath and lengthening the pause at the bottom of the breath with the same count.
If it's uncomfortable for any reason,
Just come back to the flow of the breath and the natural pause,
Not forcing,
Just allowing,
Allowing stillness at both ends of the breath.
You may perhaps even lengthen it a little more.
And as you become more comfortable with the stillness within the flow of the breath,
Just beginning to ask yourself how this stillness makes you feel.
What is your relationship with stillness?
It's not a natural state for many of us.
We live in very busy times.
When are the moments we allow ourselves to simply be still?
Do we feel like we're not achieving when we're still?
Can we allow stillness to not simply be a lack of achieving,
But something altogether of its own?
Allowing this stillness to be however it is,
Noticing your reaction,
Your feelings towards it without forcing,
Without trying,
Without judging.
Allowing this stillness to envelop you completely.
And feeling rather than the absence of movement,
A new aliveness within the stillness.
As you tune into the stillness,
Feel the subtle vibration that is within everything,
Even the most inert of objects.
And we're going to start to use silent mantra.
As you inhale silently saying to yourself,
Deep,
Deep.
And as you exhale,
Slow,
Slow.
And with your next inhalation,
Silently saying to yourself,
Calm,
Calm.
And as you exhale,
Ease,
Ease.
With your next inhalation,
Silently saying,
Smile,
Smile.
And as you exhale,
Release,
Release.
As you hear yourself say,
Smile.
Truly let every cell reflect this word.
Feel the corners of your mouth lifting,
Your eyes softening,
Heart melting.
Pure joy bubbling up from the soles of your feet to the crown of your head.
And as you hear yourself say,
Release.
Truly let go of anything that you're holding that you no longer need.
Release,
Release.
Any fear,
Any judgment,
Any anger,
Let it go.
Release.
And as you truly let go,
Making way for inviting everything that is available to you in this and every moment.
Forgiveness,
Acceptance,
Compassion,
Unconditional love.
And every inhalation,
Feel yourself being filled up.
From the inside.
As though every single cell in your body is smiling.
And we'll change the mantra now.
One word for each breath.
As you inhale,
Deep,
Deep.
Exhale,
Slow,
Slow.
Inhaling,
Calm,
Calm.
Exhale,
Ease,
Ease.
Inhale,
Smile.
Exhale,
Release.
Deep,
Slow.
Calm,
Ease.
Smile,
Release.
Deep,
Slow.
Calm,
Ease.
Smile,
Release.
To continuing along to the best of your memory with your own breath.
To continuing along to the best of your memory with your own breath.
A Brendan Deepening your breath.
Making some small movements.
With your fingers,
Your toes.
Perhaps stretching your arms above your head.
Giving your body a nice big stretch,
Stretch,
Stretch.
Allowing the corners of your mouth to reach up towards your eyes.
Feeling a beautiful smile.
Spreading across your face,
Enveloping your whole being.
Sharing this smile everywhere you go.
With everybody that you meet.
Allowing your body to feel the warmth of your breath.
Allowing your body to feel the warmth of your breath.
Allowing your body to feel the warmth of your breath.
