Hello and welcome to this meditation.
Sit in a comfortable position and close your eyes and take a few deep breaths,
In through the nose and out through the mouth,
Making each breath a bit longer and a bit deeper,
Allowing the air to go all the way down into your lower abdomen,
Expanding the belly with each inhalation,
Relaxing the muscles in the abdominal area and letting the belly come back to neutral with each exhalation,
Letting all the air out,
Bringing your awareness to your breath,
Observing the air coming in all the way down to the lower abdomen and out again,
Allowing yourself to flow in this beautiful rhythm where you inhale fresh air,
Fresh energy and you exhale the stale air,
Old energy,
What is no longer serving you.
If any thoughts come to mind,
That's fine,
You are in control today and just visualize them coming and going,
Like clouds disappearing in the sky,
Like bubbles that pop up and disappear,
Just observing,
You're not engaging with those thoughts,
You're not feeding those thoughts,
You're not reacting,
You are just an observer and as you continue to make those inhalations and exhalations a bit deeper and a bit longer,
The body relaxes,
The mind becomes a bit more quiet as you bring your awareness within,
As you bring your awareness to this beautiful moment,
To the here and now,
This is where life happens in the here and now,
Not when we're thinking about what happened yesterday,
Not when we're worrying about the future,
This is where life truly happens in this present moment so let's treasure this precious moment by giving it all our attention,
All our awareness,
Becoming an observer of any thoughts,
Of any sensations,
Emotions,
Feelings that might be coming up for you today can you just be an observer,
Can you just observe with love and compassion,
Letting the air go all the way down deeper and deeper,
Lower and lower into the lower abdomen and as you bring your awareness to the lower abdomen,
Following your breath you feel more and more anchored more and more grounded,
Continuing to be that observer that just observes with love and compassion that is fully present with all the awareness in the here and now training yourself to just observe the mind,
Not getting caught in it,
Not engaging,
Not reacting,
Training yourself to just be an observer you are in control,
Thoughts are not taking over,
You are in control,
Where we put our attention,
Energy follows and thoughts are energy so the more attention you give to a thought the more you help it grow,
It can become overwhelming so bring your attention to the present moment to your breath,
Continuing to make it deeper and longer each time feeling connected with yourself,
With your body,
Bringing the awareness to the body and if any unpleasant emotions or ideas or thoughts or beliefs come to mind,
That's fine,
Just give them your attention,
Your loving and compassionate attention,
Maybe they're here today because they need to be released and that's fine,
That's beautiful and that is so healing don't fight them,
Don't react to them,
Just give them your loving compassionate attention let the body do what it needs to do,
If you feel like yawning,
If you feel like crying,
Like moving a little bit,
Stretching just let the body do what it needs to do,
Your body is wise it knows what it has to do can you just be present and allow this process to unfold naturally to unfold in the best and highest way for you beautiful,
And now take a deep breath,
Inhaling white light filling yourself up with pure white light and exhaling any dirty energy,
Any old energy,
Anything that is no longer serving you again,
Deep inhalation,
Inhaling white light and exhaling the old,
What is no longer serving you and a final one,
Even deeper and even longer this time inhaling white light,
Fresh energy,
Cleansing your energy system transmuting what is no longer serving you and exhaling the old,
What you no longer need,
And when you're ready slowly starting to move your toes,
Your fingers,
Taking a gentle stretch or a deep stretch if that feels right and when you're ready you can open your eyes thank you
