Presence Meditation From Ganga, Inspired By Swami Sadhvi

This 10-minute meditation helps you to connect inwards to your precious breath, stay present and mindful, here and now, focused and relaxed, aware of coming thoughts, and let them go. It was inspired by Swami Sadhvi who is based in India Rishikesh, near the river Ganga, and brought lovely memories back of my travel in India.

Transcript

Allow your body and mind to settle,

Sitting or kneeling in your comfortable position,

With your spine upright in a relaxed way.

Your hands can rest on your thighs or on your lap.

Your face is relaxed.

Eyes can be softly closed or the gaze is slow.

Become aware of your breath.

The breath unites us,

The world inside to the world outside.

Allow your awareness to be brought fully to your breath.

Don't try to change the breath.

Just be aware.

It is nothing to do,

No one to become,

Nothing to achieve now.

Just be aware.

Allow the awareness like a warm blanket to extend and cover everything.

Allow it to merge into the breath.

Notice how simply by awareness the breath becomes deeper,

Quieter,

Without changing,

Simply by drawing awareness to the breath,

To the navel area.

Of the sacrament of 2001andy in casel both,

I strictly oppose the,

Respectively,

The If thoughts can be memories,

Emotions or feelings,

Don't pay any attention,

Just allow them to blow gently across your consciousness like clouds on a windy day.

Don't draw your attention back to the stillness,

The space between your thoughts,

Back to the blue sky.

Breath is smooth and unbroken.

Effortless.

Fear is breathing itself.

And when the mind starts wandering into yesterday or tomorrow,

Into yearning,

Fearing,

Remembering,

Don't analyze yourself,

Don't try to fight off your thoughts,

Just gently bring the mind back,

Back to the breath,

Right here,

Right now.

Breath is smooth and unbroken.

And when the mind starts wandering into yesterday or tomorrow,

Just allow them to blow gently across your consciousness.

Breath is smooth and unbroken.

Breath is smooth and unbroken.

Breath is smooth and unbroken.

Breath is smooth and unbroken.