Welcome to today's meditation.
Let's get started.
Find a comfortable position where you can sit uninterrupted for next 15-20 minutes.
Wherever you are sitting try to sit straight,
Your back,
Neck and head aligned in one straight line.
Drop your shoulders.
Slightly open your mouth.
Don't crunch,
Don't hold any stress in your jaws.
Try to relax as much as you can.
Adjust your posture if needed.
Take a deep long breath into your stomach.
Let go all through your mouth.
Do that 3-4 times.
Then let go.
Let your breath find its natural way of breathing.
For few seconds just observe the breath.
Observe,
Inhale,
Exhale.
Bring your full awareness to your body,
Mind and breathing.
Gently bring your consciousness to the tip of your nose and the nostrils area.
As you observe the breathing you find a spot or area in the nostrils where the air makes contact with your body.
Identify that area and just observe as the air enters your body,
Does its magic and then it leaves your body.
So we bring our full consciousness to the nostrils,
Tip of your nose,
Wherever you find the air makes contact with your body.
As you observe the breath,
As you observe the area in your nostrils,
Just be an observer.
Don't try to change,
Don't try to alter,
Don't force.
Let the natural breathing happen and we just observe the breathing.
Anytime you catch yourself mind wandering apart from monitoring the nostrils and the air or the breathing,
Gently bring it back to the breathing and by paying attention to the nostrils.
Breathe in,
Breathe out.
Keep your regular check on your mind.
Is it still your breathing or is it wandering?
Now gently do a body scan to see any part of the body you're holding any stress or tension.
Or any distress or any emotions you're carrying.
Gently breathe into that part,
Relax,
Continue the body scan.
Once you finish your body scan,
Put your entire body in a very relaxed mode.
So that we hold this posture for next 15-20 minutes without any movements.
Any discomfort after this will get through that using breath as our instrument.
Bring your attention back to the breathing.
Keeping your awareness on tip of your nose or the nostrils.
Breathing in and out.
Breathing out.
Breathing in and out.
Breathing in and out.
Breathing in and out.
Breathing out.
Keep checking your mind.
Is it still with the breathing or is it wandering in your thoughts?
Breathing in and out.
Breathing in and out.
Breathing in and out.
Breathing in and out.
Breathing in and out.
Try to observe the silence in between the breaths.
Breathing in and out.
Breathing in and out.
Breathing in and out.
Breathing in and out.
With the silence and peace in your mind,
Try to bring your awareness to some joyous moment you recently had.
Think about what made you happy recently which vibrated entire your body.
Or you laughed or which made you smile on your face.
It could be a person,
Place or a situation.
Bring those moments in your consciousness.
Try to revisit as much as information you can remember.
Let those feelings vibrate your body,
Raise your vibrations.
Breathing in and out.
Now you add happiness to your peace and silence.
Bring a situation or the thing happened to you today for which you are grateful for.
Let it show some gratitude.
Bring the thought or the situation or the person,
Whatever you are grateful for this morning.
If nothing pops up,
The greatest thing or we are grateful for,
We woke up,
Allowed ourselves to calm our mind and meditate.
Breathe,
We are breathing without any instruments.
We are able to get out of the bed,
Do our duties,
Our activities,
Whatever that you are grateful for.
Breathing in and out.
Breathing out.
Let's add one more gratitude moment.
Bring what makes you grateful today.
For any moment.
What is that we can feel grateful about right at this moment?
Gratitude brings abundance to our lives,
Whatever you're grateful for that comes in multiple ways to back to us.
There's so much to feel grateful for.
Gratitude fills our hearts and minds,
Uplifts our spirits.
So with this happy silence,
Peaceful,
Grateful energy,
Let's share with our immediate family members,
Pets,
Situations.
Share it with extended family members,
Their families,
Pets.
Anybody at our work,
Neighborhood.
Anyone who might need this energy right now,
Just have an intention that energy flows.
Feel the abundance within you as you give to others.
We can only give to someone else when we feel that we have enough.
Bring that abundance feeling within you.
And conditionally send it to anybody who might need some gratefulness,
Happiness or peace in their lives.
Now gently bring that intention back to yourself.
Feel yourself with happiness,
Gratefulness,
Gratitude,
Peace.
Feel content with all the things we have in our lives.
Feel grateful for this life as a human body.
Take few moments to comprehend the meditation.
Thank you for meditating with me today.
Thank my spirit guides,
My sisters and parents for providing the wisdom to conduct this meditation.
Thank you.
Thank you.
Thank you.
May you all be free of sufferings,
Lots of love and light.
When you are ready to finish the meditation,
Wiggle your toes,
Fingers,
Rub your hands,
Place them on your eyes.
Take few seconds,
Gently open your eyes.
Thank you.
