Let's get started.
Welcome to today's meditation.
To begin,
Find a quiet and safe place where you'll not be disturbed for some time.
I'll keep a track of initial time for breathing.
As we start every time,
Let's start with some breathing meditation.
Then we get into some guided meditation.
If you haven't done so,
Please close your eyes.
Take a deep long breath.
Slowly let it go through your nose.
Take a deep long breath into your tummy.
Slowly let it go.
Take one more breath into your belly.
Slowly let it go.
While you're settling into the breathwork,
Take a note of your mental status,
Mind space.
How are you feeling right now?
How are your thoughts?
Rate one to ten.
One being lowest in peace,
Ten being you're very peaceful.
We'll check at the end of the meditation to see how you're feeling again.
So first few,
Around ten minutes we'll be just doing the breathwork.
As we discussed last time,
Breathing is so important for us to manage our own emotions,
Physical body status inside and outside of our physical body.
So all we do for the breathwork is just observe the breath.
As the air comes into your body,
Pay attention to the tip of your nose.
Follow the air.
Then as the air leaves your body,
Just observe your nostrils or tip of the nose again.
Just for a minute or so,
Do that.
Breathe in,
Breathe out.
So now bring your full attention to the tip of your nose,
The nostrils.
All we do for next ten minutes or so is just observe the tip of your nose.
Just monitor the air coming into your body leaving your body.
Don't try to alter it.
Don't try to pressurize.
Just observe the air coming into your body,
Air leaving your body.
Monitor the temperature of the air when it comes in,
When it leaves your body.
Is it going through one nostril,
The two nostrils?
Alternate.
Just keep your attention to these thoughts.
If your mind wanders,
Gently bring it back to your breathing,
Attention to your nostrils.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Breathe in,
Breathe out.
Breathe out.
Just keep monitoring your nostrils where the air touches your nostril,
Where the air leaves your body.
Just use the music or the bell to bring your thoughts back to your breathing,
Conscious breathing.
Anytime you feel that you're lost,
Concentrating on your nostril,
Gently bring your attention back to that area.
Even if it's for two or three breaths,
You are holding your concentration,
That's a very good start.
Let's expand on that.
Breathe in by observing your nostrils,
Breathe out.
Breathe in.
Breathe out.
Breathe in.
Be an observer of your breath.
Breathe in.
Breathe out.
Is the incoming air warmer than outgoing air or is it colder?
How crisp the air which is coming in,
Just leaving your body.
Breathing is so important.
If we try to take control of this by ourselves,
Then within three breaths we'll stop breathing because we don't pay attention to that.
Now you observe,
While you observe you understand how our bodies are super structured programmed.
Everything what we need is inside our bodies.
Bring your attention back to your breathing.
As an observer,
Are you breathing shallow or deep breathing?
Breathe in.
Okay that was 15 minutes,
We've done excellent work.
Just keep your attention on your breathing still.
Let's do some guided meditation.
If you need to adjust your body posture,
Please do so.
Our aim is to keep this posture for rest of the meditation.
Sit upright in a comfortable position.
Keep continue the breath work.
Allow the breath to go deeper inside you,
Inside your tummy.
Take it slowly,
Gently,
Breathe into the belly.
As you breathe into the belly,
Observe your belly is expanding.
As you breathe out,
Tummy comes back to normal position.
As we have done the breath work before,
Your thoughts should be lower than where we started but if you notice any worries,
Fear,
Anger,
Irritation,
Judgment,
Just leave them behind.
Just breathe into those emotions,
Let them go.
Breathe in all the positivity of the cosmic energy into you.
Let this divine cosmic energy cleanse and remove all the low-level vibrations.
Visualize a white light coming from the top of your head,
Penetrating through your body,
Going through the seven chakras,
Through your base to the Mother Earth where it grounds itself.
Just expand this white light to make it as a bubble,
Wrap around you.
Let all the worries,
Stress,
Tension,
Everything,
Let them ground through this white light to the Mother Earth.
Do a quick body scan to see if you're holding any stress or tension,
Any part of your body.
If so,
Breathe into that part,
Let it relax.
Just a quick check on your thoughts,
What your mind is thinking.
Breathe into those thoughts so that they disappear.
Take a moment to bring some happy thoughts into your consciousness,
Which uplifts us,
Raises our vibrations.
Let this happiness spread through every part of your physical body,
Whatever it could be,
A person,
Place,
Food,
Pet.
A person in physical presence or not in physical presence.
Any old memories,
Just bring them to your consciousness.
I want you to feel and generate these happy thoughts,
Where you raise your entire body's vibrations.
Now let's think of a couple of marvelous gifts in our lives,
Which we are so grateful to.
It could be anything physical,
Non-physical,
Material,
Non-material.
It could be the gift of life,
What we enjoy.
Here we create this highest gratitude for those gifts,
Which we couldn't have asked any better.
Gratitude raises your vibrations to the highest possible energy vibrations.
Just be grateful for everything we have today.
Be grateful for our families.
Let's be grateful that we are able to breathe.
Let's be grateful for this opportunity to meditate.
Whatever resonates with you,
Just raise your highest vibrations.
The more gratitude you are,
The more things come into your life.
Think the things you want more in your life,
Peace,
Happiness,
Love,
Unconditional love,
Caring,
Whatever is important to you.
Just ask and feel the gratitude,
Where you will be given more of it.
Where your thoughts go,
The energy flows with it.
Have you been asking the right things or wrong things in our lives?
More we worry,
More we think,
More we feel anxious.
More of them comes into our life.
Do us be happy for no reason.
Let's invoke the child-like mentality,
The child-like love.
Let's invoke the innate nature of love and peace in ourselves.
Nothing matters.
To all the stories we tell ourselves,
Let's start telling a better story than what we have been telling ourselves.
Let go all the clutter in the mind.
Let go what others think of us.
Let go seeking validation from others.
Let's cleanse all others' energies from us.
Let's bless and release all that doesn't belong to us.
Let the pure divine white light guide us,
Heal us,
Cleanse us for our greater good and our higher purpose.
Let go all the small stuff which means nothing tomorrow morning.
So let go everything.
Just breathe into this space of peace and love and compassion.
Just take a few long breaths so that everything settles.
All the healings sent through this meditation will settle in here.
As you breathe in,
You feel lighter and lighter and you feel much more valuable for yourself and others.
You find your purpose in the life.
Most of the times being with yourself,
Understanding yourself,
Being in peace with yourself is our life purpose.
Sending unconditional love to ourselves and fellow human beings without judging,
Without saying.
You don't need to have any material life purpose,
Material life purpose.
Those are all temporary.
Start our lives being with ourselves.
We do the same at the end of our lives.
In the middle we lose ourselves.
Let the consciousness bring into you,
Which allows you to understand,
Which provides you clarity.
Let go all the doubts,
All the questions.
Take a deep long breath into your belly.
Let everything settle in.
Slowly let it go.
Bring yourself back to this physical body.
Feel your body where you're sitting.
The love and gratitude fills our heart and mind and soul.
Take a check on your thoughts.
Rate yourself how you're feeling,
Zero to ten.
Compare this from the beginning of the meditation.
If you feel you're much better than where you started,
Keep a note of it.
Take a minute to appreciate yourself for doing this.
Let's exhale the love and compassion and peace to our partners,
Pets,
Clients,
Parents.
Let's extend this to our extended families,
Work colleagues,
Their families,
Any situations which need to be healed.
Let's extend this to unconditionally whoever needs this without judging,
Without choosing.
Bring those energies back to yourself,
Your heart and soul.
Just wiggle your toes and fingers,
Rub your hands when you're ready.
Place them on your eyes.
Open when you're ready.
Thank you for attending this meditation.
I feel blessed and thank my spirit guides for providing this meditation.
May you all be free of sufferings.
May you all be free of any physical and psychological sufferings.
Thank you.
Thank you.
Thank you.
