Namaste everyone.
So today's meditation is on the senses.
So when you're ready come to a comfortable position.
You don't have to be seated but you can be standing or sitting down in a chair or pretty much anywhere.
Start to relax a little bit.
So relax your shoulders,
Your knees,
Your feet.
Feel the heaviness of the whole body.
Just relax.
Close your eyes and make sure that the posture is comfortable.
Don't be too rigid.
Use your fingertips and just touch kind of the parts of your body.
Maybe your shoulders,
Your side body,
Your thighs.
Just feel the sensation of that touch.
And then when you find a comfortable position,
Keep your fingertips there.
Just feel the essence of that touch.
Feel your skin,
Maybe even feel your muscles.
Okay,
Rest the hands in a comfortable position.
So come out of that.
Open your ears and listen to everything that's going on around you.
Don't label it,
Just listen.
So if you hear sirens or cars passing or a train,
Just listen.
Don't label it.
Just listen to the sounds around you and rest within yourself.
Bring your attention and awareness to the tip of your nose as you inhale and exhale.
So feel the breath come and go.
Feel the inhalation,
The exhalation.
Feel it come and go.
Maybe you can notice a hint of smell,
Maybe some essential oils on your body or some food around you.
Take a little sniff so you can witness that sensation,
That sense.
But notice the inhalation and the exhalation.
It might be cooling,
It might be heated.
It's coming in and out.
It's coming and going.
Come down to your taste.
So kind of move the tongue around a little bit and see if you can taste some coffee or something you had earlier,
Some food,
Some toothpaste,
Whatever it may be.
Swallow just to clear the palate.
Shift your awareness to your belly.
So notice as you inhale,
The belly rises,
Exhale,
The belly falls.
Feel that sensation.
And see if you can start to go within.
So you're not so external right now.
So go within a little bit and start to step away from that motion of expanding the belly.
The belly coming in because your body does that naturally.
Just feel the rise and fall of the belly,
But don't control it.
Keep the body on sleep mode so it's functioning naturally without you.
Start to feel the breath,
The inhalation,
The exhalation.
Just as the breath is coming and going,
The thoughts are coming and going as well.
So don't prescribe or get into the thoughts.
Just let them flow by.
Just like the sounds that we're passing.
Maybe cars passing by,
Any analogy you want to use.
So the breath is coming and going.
And so is the thoughts.
So what are we doing?
We're simply breathing and relaxing.
Witnessing from ourself,
Watching the body,
Watching the breath,
Watching the mind.
Completely relaxing.
Stay relaxed.
So gently and slowly start to float the palms together.
Once the palms touch,
Feel that connection in the palms together.
Take the elbows out just a little bit so there's a little bit of activation.
And then keep your eyes closed,
Rub your palms.
And place your hands over your eyes and open your eyes in the darkness of the palms and release the hands maybe to your thighs,
To your hips.
So eyes are open.
Relax,
Just check in and see how you feel.
Hope it gave you some joy and peace.
Thanks for meditating with me.
We all beings be happy and free.
Thank you very much.
