Welcome to today's meditation.
Gratitude,
Love and kindness.
To begin,
Ideally you are sitting on the floor.
If you are working up to this position,
You can practice arranging some cushions to assist you.
If you need physical accommodation,
Sit in a straight chair.
Sit comfortably with your feet on the floor.
Your hands are gently relaxed on your knees.
Your palms are open and facing upward.
Straighten your spine gently and carefully tuck your chin a little.
Relax your shoulders.
Please close your eyes.
Take a long slow deep breath and slowly release it through your mouth.
Take a deep long breath in and slowly let it go.
Take one more deep slow breath and release it and let everything go that no longer serves you.
Just breathe normally now.
While you are settling into your space,
Take a note of your mental state.
Your mind space.
How are you feeling right now?
How are your thoughts?
1 to 10,
1 being the lowest vibration and stressed and 10 being the highest vibration in that you are very peaceful.
Your first few minutes together will be concentrating on our breath work.
Breathing is so important for us to manage our emotions and our body state because it is directly related to our nervous system.
All we do for the breath work is just observe our breath.
Just breathe normally.
As the air comes into your body,
Pay attention to your nose.
Follow the air.
Then as the air leaves your body,
Observe your nostrils again.
Meditate on this for a minute or so.
Bring your full attention to your nostrils,
Monitoring the air coming in and then leaving your body.
Don't try and alternate or change the pressure of the breath.
Your only task at this moment is just to observe the sensations.
The temperature of the air,
The entry into both of your nostrils or only one.
Do you exhale through both of your nostrils or just one?
Did you know that some people unconsciously alternate nostrils?
Your task is to become the observer of your breath.
If your mind wanders,
Just bring it back to your only task,
Monitoring and observing your breath.
Breathe deeply in.
Breathe deeply out.
Relax.
Please bring your thoughts back to your conscious breathing.
Anytime that you feel you've lost concentration,
Just gently bring your attention back to that task.
Concentrate on only your breath.
There's no judgment.
It takes practice.
For some people,
It will be easier than others.
Even if you can only concentrate for a few breaths before your mind wanders away,
That is an excellent start.
Breathe deeply in.
Breathe deeply out.
Relax.
Is the incoming air warmer than the outgoing air or is it colder?
What temperature does the air feel like as it enters your body and when it leaves?
Breathe deeply in.
Breathe deeply out.
Relax.
Concentrate on only your breath.
Observe your breathing pattern as far as the rate and depth.
Are you breathing deeply or shallowly in your normal breathing pattern?
Are you breathing slowly or quickly?
Most people are only breathing from the upper part of their chest.
Breathe deeply in.
Breathe deeply out.
Relax.
If you need to readjust your body position for a moment,
Do so now.
Sit as upright as you can in a comfortable position and try and keep your spine as straight as possible.
Slowly,
Gently,
Breathe deeply right down into your abdomen.
Observe the expanding of your body.
As you breathe out,
Your body returns to a normal position.
If you notice your thoughts at the present moment,
Just leave them behind right now.
Just breathe into any of those thoughts or emotions and let them go.
Let them flow away.
Breathe in positive energy and let it remove all the lower level vibrational energy thoughts and emotions as you breathe them out.
Now,
Visualize a loving white light forming over the top of your head.
It's filled with warm energy.
The white light energy is penetrating all of your chakras and energy centers of your body.
Let the white light now wrap all around you.
If you have any tensions or emotions,
Just release them into the white light.
Consciously feel yourself manipulate your own energy and release your emotions and tensions into the white light.
Release anything you are holding onto.
Just think it and make it so.
Do a quick check on your thoughts.
What your mind is thinking right now.
Breathe into those thoughts so that they disappear.
Do a quick body scan to see if you are holding any stress or tension in any part of your body.
If you find you are holding any stress or tension,
Concentrate on that area as you breathe directly into that part and concentrate your attention on that part.
Releasing and relaxing.
Remember where your attention goes,
Energy flows.
Now take a moment to concentrate on bringing some happy thoughts into your consciousness.
This can be anything but something that is happy for you.
These thoughts automatically raise your vibrational level.
Let these happy thoughts radiate through all of your body in a ripple effect.
Your happy thought can be anything.
Food,
A pet,
A person,
Any old happy memory.
Just bring that happiness into your consciousness now.
Your first task is to generate these happy thoughts and maintain the happiness sensation.
Your happy thoughts are now going to power the white light energy around you.
Concentrate on keeping the white light around you energized by thinking of these happy thoughts.
Concentrate on radiating your happiness into the white light.
Your happy thought energy is powering the white light.
Breathe in,
Breathe out,
Relax.
Now let's think about a couple of marvelous gifts we have in our lives.
This can be anything.
It can be physical,
Non-physical,
Just anything you are really grateful for.
It doesn't have to be large.
It can be even very small.
No judgment.
You control your choices and your thoughts.
Just something,
Anything you are really grateful for.
Breathe in,
Breathe out,
Relax.
Now let that sensation of gratitude radiate throughout your body.
Gratitude raises your own vibrational levels to the highest possible levels.
Be grateful for your family,
Your breath,
Your opportunity to meditate,
Whatever resonates for you.
It will be a different thought for everyone.
Concentrate on raising to your highest vibration level.
Concentrate on energizing the white light with your own vibrational energy.
The more grateful you are,
The more positive things that will come into your life.
Peace,
Happiness,
Unconditional love,
Caring,
Or whatever it is that is important to you.
Just feel that vibration as much as you can and as often as you can and the law of attraction will send you more of that similar vibrational energy.
Deep breathe in,
Deep breathe out.
Remember where your thoughts go,
Your energy flows.
Have you been asking the universe for the right things?
The more you worry or feel anxious in your thoughts,
These will be the vibrations you attract.
The key is to be happy and grateful.
It is the childlike mentality of being.
Nothing matters.
It is only the stories we tell ourselves.
Let's tell ourselves better stories.
Let go of all the clutter in your mind.
Let go what others think of us.
Let go seeking validation from others.
Let's just release all lower vibration frequencies.
Keep concentrating on the white light energy around you.
Let it help us to our higher purpose and for our greatest good.
Let go of all the small stuff you are worrying about.
Just release it into the white light.
Deep breathe in,
Deep breathe out.
Relax.
Consider your breath now.
Breathe in the vibration of peace,
Love and compassion.
Breathe out your lower vibration thoughts.
Take a few long breaths doing this so that all of this can settle within you.
I'll help you for a moment.
Breathe in peace,
Love and compassion.
Breathe out lower vibration thoughts.
Breathe in peace,
Love and compassion.
Breathe out lower vibration thoughts.
Lower vibration thoughts are things like jealousy,
Envy,
Anger.
Breathe in peace,
Love and compassion.
Breathe out lower vibration thoughts.
Breathe deeply in.
Breathe deeply out.
Relax.
Let the white light float all around you.
As you breathe it in,
You will feel lighter and lighter.
You will feel much more valuable for yourself and others.
Breathe in the white energy light.
Find your real purpose.
What is your purpose for this life?
Being with yourself,
Understanding yourself,
Loving yourself,
Being at peace with yourself,
Forgiving yourself,
Taking care of yourself.
This is our life purpose.
You don't need a material life purpose.
Those are really only temporary things.
Instead,
Start thinking of your inner vibration level to carry with you throughout the day.
Think of it as a thermometer and check on it during the day.
Check on your consciousness.
Check on your inner vibration level.
The higher you vibrate,
The more the universe will send those frequencies back to you.
This will allow you to understand how to maintain your vibration,
Your energy,
To provide you clarity as to your purpose.
Let go of all of the doubts and all of the questions.
Take a deep,
Long breath and let it go slowly.
Breathe in,
Breathe out,
Relax.
Let's take a moment now to send this energy of love,
Compassion and peace to all of our loved ones,
Our extended families,
Our friends and colleagues.
In your mind,
Concentrate on sending out your highest vibration to them.
Just think it and make it so.
Breathe in,
Breathe out,
Relax.
Now let's concentrate on sending out this positive vibration to anyone who may need it in the world,
Without judging and without choosing them.
Just concentrate on radiating out this positive energy to anyone who may need it in the world.
Just think it and make it so.
Now we're going to bring all of this positive energy back to your own self.
Concentrate now.
Repeat after me.
I call back all of my positive energy.
Concentrate on willing all of the positive energy you sent out into the world to now return to you,
Two-fold.
Repeat after me.
I call back all of my positive energy.
Really concentrate on calling it all back to you.
Think in your mind and make it so.
Breathe in and breathe out.
Relax.
Let all of your cells begin to infuse with feelings of appreciation for your body,
Filled with the positive energy.
Think about all the things your body enables you to do that you love,
No matter how big or small.
We often take our bodies for granted,
But in this moment you honor your body.
Feel the appreciation flowing around you and within you.
Where does this feeling of gratitude live within you?
It lives within your heart space.
Now it's time to bring yourself back to your physical body.
Feel the time and place where you are sitting.
Love and gratitude fills your heart space,
Mind and soul.
Take a check on your thoughts and rate yourself on how you are feeling now.
Compare this to where you started.
Take a moment to appreciate yourself for taking this time.
Keep your eyes closed.
Rub your hands together,
Creating friction and energy,
And place them with cupped palms gently over your eyes.
Open your eyes and remove your hands.
As we end this experience together,
May you be at peace and may love surround you.
Till we meet again,
Namaste.
Namaste.
Namaste.
Namaste.
Namaste.
Namaste.
Namaste.
