Namaste everyone.
Let's do another simple meditation.
So everybody come to a comfortable seated position.
And start to sit up tall and soften the body.
You don't want to be too rigid,
So soften your shoulders.
Lengthen the spine and soften the muscles around the spine.
Do you wrinkle your forehead?
Open your ears and just listen to everything that's going on around you.
Don't label it,
Just listen.
Be sensitive to what's around you.
But just be a part of it.
Don't be separate from it.
Just listen to the sounds or the directions.
Rest the tongue on the roof of the mouth.
Separate your teeth about a centimeter and just breathe through your nose.
Now if the body is stable and comfortable in a seated position,
Start to bring your attention and awareness to the tip of your nose as you inhale and exhale.
So normally I would tell you not to control the breath,
But I want to lengthen the breath a little bit so it can be equal.
So with this particular breath pattern,
We're going to do a three second inhale and a three second exhale.
So for example,
Inhale one,
Two,
Three.
Exhale one,
Two,
Three.
Let's do it again.
Now here,
Keep on doing this breathing pattern.
Let's see if you can take the numbers away.
There's memorized numbers.
You can see the numbers,
But I want you to keep on doing it.
And it's a little bit easier.
You're going to do it with your fingers.
Keep on doing it.
Now,
Just continuing this breathing pattern,
Let's see if you can take the numbers away.
Just memorize the length of the breath.
Just get used to that particular pattern.
The mind starts to get used to it.
The body adapts so it's not so active.
It actually seems effortless when we do it.
See if you can make it as natural as possible.
Lengthening the breath a little bit with no effort.
Now don't lose sight.
And then inhale and exhale through the nostrils.
And continue that length with no effort.
And just breathe and relax.
Every single exhale,
You start to relax more.
Keep the body softening.
Feel the radiant sensation of the breath as you inhale and exhale.
Keeping that little length without any effort.
Without much control.
So everything can be relaxed enough so we can just rest in our natural state.
So we can just rest in our natural being.
Resting into the self.
So we can feel that particular nature.
There are so many different names for it.
Being one with yourself,
Good nature,
All the things you can call it.
Just rest into your space.
Just by relaxing the body,
Breathing.
Just being present.
Keep on feeling that sensation on the tip of your nose as you inhale and exhale.
Just relax.
Relax,
Relax,
Relax.
Feel the radiant sensation of your whole being.
Just be present.
Breathe with ease.
Now if you lose sight of that breath being the equal breath,
You can go back to counting.
Three second inhale,
Three second exhale.
If need be.
If not,
Keep that equal length breath.
Breathe,
Relax.
Stay present.
Rest with yourself.
Relax.
The mind starts to wander.
Come back to the breath,
Come back to the sensation on the tip of your nose as you inhale and exhale.
Stay in that awareness,
That presence.
All you need to do is relax the body and breathe,
Nothing else.
Find that calm,
Peaceful space right here.
Your true nature.
Your awareness.
With the breath,
With the body.
Your experience.
Stay here.
Okay.
Now,
Without opening your eyes,
Just take your arms all the way up.
Just reach for the sky.
Just lengthen that side body and arms.
Reach,
Reach,
Reach,
Reach.
Take your palms to your heart.
Take your thumbs to your sternum.
And just breathe right where your thumbs are.
Breathe into that heart space.
Stay here for just a moment.
Feel the warmth of the thumbs touching your heart.
Keep connected there.
Keep on breathing.
Okay.
Open your eyes.
Release your palms.
Alright.
Thank you everyone.
Thanks for meditating with me today.
Thank you and blessings.
Hope you enjoyed this meditation.
I hope it brought some wellness and peacefulness for you.
Again,
Thank you.
Namaste.
