Okay welcome to Saturday meditation.
Please make yourself comfortable wherever you're sitting lying down.
Before we get started make yourself comfortable.
Adjust your posture,
Sit straight.
Let go all the distractions.
So we do some breathing meditation for some time and then we go through some guided meditation.
Thank you for being here to be part of this meditation session.
Let's get started.
Gently close your eyes.
Let's concentrate on the breathing.
Bring your attention to the tip of your nose.
Let's monitor the breath which comes in and which leaves your body for a few minutes.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Keep your attention on the tip of your nose.
Just be an observer of the breath coming in and breath leaving your body.
Don't try to change the frequency.
Don't try to change anything.
Just be an observer of your breath.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Let go all the thoughts.
Let go all the worries.
Let go all the planning.
It's easier to do by concentrating on the breathing.
Once you bring your consciousness to the breathing rest all will fade away.
Just observe the breathing.
Where air touches your nostril,
Left nostril,
Right nostril,
Maybe both of them.
What's the temperature of air which is coming in?
What's the temperature when the air leaves your body?
Let the breathing happen naturally.
Inhale,
Exhale.
Breathe in.
Breathe in.
Breathe out.
You might probably feel 30 to 40 percent of thoughts are reduced in your mind.
The more you concentrate on the breathing the less thoughts you observe.
Breathe in.
Breathe out.
A few more minutes of breathing then we will get into guided meditation.
If you need to adjust your posture please do so.
Let's try to lock in the posture for next 15 to 20 minutes for the guided meditation.
Take a deep long breath.
Slowly let it go.
Find balance between sitting up tall and be relaxed.
Don't hold any stress or tension on any part of your body.
Drop your shoulders,
Relax your jaws,
Relax your muscles in your face.
Keep observing your breath by concentrating on your nostrils.
While you're closing your eyes bring your consciousness to your third eye area.
In between your eyebrows on your forehead.
Breathe into that part of your forehead.
While you're breathing choose the qualities you desire within you.
Gentle,
Quiet,
Patient,
Steady,
Spacious,
Accepting.
Whatever qualities you desire just bring those qualities in your breath.
Let that connect to every part of your body inside.
Just notice what is present right now with you.
All we have is the breath which is right now,
Right here in the present moment.
As you breathe notice if there is any sensation arising in the body.
Maybe an energy that arises through your breath or a moment or an emotion or any habitual thoughts in the mind.
Whatever you notice welcome it with an open spaciousness into your physical consciousness.
Accept it.
Don't try to change it.
Don't chase it.
Don't try to push it away.
You can remain still,
Still as you accept this arising sensation or the emotion.
Just accept the way it is.
Accept it without judgment,
Without attachment.
Anything outside or inside our body indicates we are sensations in our body.
To accept is not an endorsement for that emotion or the thought.
Accept is not an opinion.
Accept simply to recognize,
To notice.
Acceptance is mindfulness and awareness.
Just be mindful.
We accept whatever comes to us.
We stay equanimous without changing.
Just being aware of the reality as it is.
In your acceptance,
You notice the freedom to change.
When you and reality no longer battle,
Reality no longer has to defend itself.
It has to defend itself.
So don't battle it.
Just accept what it is.
Just breathe in deep inside.
Let the acceptance co-create within your consciousness.
Let go all doubts and questions.
Let's accept whatever the emotion or the thought which rising up.
Let's accept whatever it is.
Let's accept whatever it is.
Accept all sensations that is arising in the body.
Just observe what type of sensations or the energies do you sense through your breath.
Accept all the sensations.
Welcome within you all the energies,
All the emotions.
Give it space,
Give it freedom.
This is how we accept in the reality.
This is how things are.
Right here,
Right now,
Present in this moment.
Notice them,
Welcome them and accept them.
Sense the whole body,
Your breath,
Your mind,
Your thoughts.
Open yourself to be freedom of acceptance without any resistance.
Nothing needs to be changed different from what we have.
We are right exactly where we needed to be right now,
Right here.
Take a deep long breath,
Bring your attention back to your physical body.
Accept all the things.
Start observing your breathing again for few seconds.
As you observe the breath,
Do a quick body scan.
Bring your energies back to your physical body.
Observe where you are sitting.
Before you open your eyes,
Wiggle your toes and fingers,
Rub your hands and place them on your eyes.
Slowly,
Gently take your time and open your eyes when you're ready.
I'd like to thank my spirit guides,
Ascending masters,
For the blessings to conduct this meditation.
May you all be free of suffering.
May you all be happy.
Thank you.
Thank you.
Thank you.
