Namaste everyone.
So today,
Just going to do a simple meditation.
So come to a comfortable seated position.
Hands on thighs.
If you need to lie down,
That's okay to rest the hands either on the ground or on your thighs.
Start to ground your sit bones.
Start to soften the body.
So scan the body a little bit and just see there's tension in the body.
With the breath,
Release the tension.
As always remember,
Inhale is active,
Exhale is passive.
Soften the shoulders,
Your forehead,
Your cheekbones,
Your cheeks.
Rest the tongue on the roof of the mouth,
Separate your teeth about a centimeter and just breathe through your nose.
Swallow just so you can clear the palate.
Feel the sit bones grounding.
Just feel as you inhale,
The belly extends.
And as you exhale,
The belly comes in.
So if possible,
Just keep this breath natural.
Don't force it.
Before you get into a little bit more,
Scan the body one more time.
See if there's any tension in the body.
Really start to relax the body.
Ground those sit bones.
Rest the thighs,
The hips,
Sit up tall,
Not rigid.
Feel the length of the spine.
Relax the muscles around the spine.
Feel the heaviness of the whole body and just melt into those sit bones.
Bring all your awareness and tension to the belly.
Again,
We're not going to control it.
We're just going to notice as you inhale,
The belly extends.
As you exhale,
The belly comes in.
And as you exhale,
The belly comes in.
Now start to change the awareness a little bit and bring your awareness to the tip of your nose.
As you inhale and exhale,
Changing awareness.
Just be present here and relaxed here.
Feel the sensation of the inhale and exhale through the nose.
If the mind starts to activate,
Just pretend like the birds just flying by,
Not sort of just birds just flying by.
Just relax and breathe.
Keep on checking in with the body.
Make sure everything is relaxed.
They're just melting into the floor.
Make sure as you inhale and exhale,
Make sure the air,
The breath,
The energy is just flowing through your whole body.
Start to be aware of the breath touching every area in the body.
And just relax.
Relax,
Relax,
Relax.
And one more time,
Go back to the belly.
So as you inhale,
The belly extends.
As you exhale,
The belly comes in.
Relax the belly,
Relax the breath,
Relax the body.
Don't activate the thoughts in the mind.
Don't give the thoughts,
The belief,
The energy,
The action.
Just let them float by.
Feel the inhale,
The extension of the belly,
The exhale as the belly comes in.
Now,
Shift that energy one more time,
All the awareness to the tip of the nose as you inhale and exhale.
Breathe and relax.
Keep the body relaxed.
Keep on grounding those suit bones,
Spine straight,
But not too rigid.
Relax,
Relax,
Relax.
Slowly float your palms to your heart.
Once your palms get to your heart,
Just take a moment of gratitude just to appreciate the time you have for this meditation and for the focus,
Concentration and the grace to yourself just to apply this meditation.
I hope you enjoyed this meditation.
Have a wonderful day.
Namaste.
