Close your eyes.
Take a deep long breath.
Let go all the air.
Take a deep breath again into your belly.
Let go all the air.
One more time.
Take a deep long breath.
Let go slowly.
Bring your breath back to normal.
Be an observer of your own breath.
Bring your attention to the tip of your nose.
Observe the breath of air coming into your body.
Let the air go up to the belly,
Navel part,
Then slowly let it go.
Let's monitor the air coming into us and leaving us by concentrating on the nostrils,
Tip of your nose.
Just be an observer.
Don't change the frequency.
Don't change the.
.
.
Don't force anything.
Let it happen naturally.
Just monitor the air coming in and leaving your body.
Breathe in.
Breathe out.
If your thoughts wander somewhere,
Your mind is wandering,
Gently bring it back to your breathing.
Allocate the task of observing the breath.
Breathe in.
As the mind observes the breathing,
Bring your consciousness to third eye area,
In between your eyebrows.
Little bit higher on your temple,
On your forehead.
Just pay attention to that part.
Let the concentration be on the breath,
On the nostrils.
You observe slowly the thoughts are reduced.
You experience silence in between the breaths.
Breathe in.
If your mind wanders,
Gently bring it back to the breathing.
Let go all the external thoughts,
Activities,
Future planning.
Just let them be where they are.
Breathe in.
As the first layer thoughts are slowed down,
The inner thoughts will pop up.
Just let them be where they are.
Let's not connect to it.
Bring our attention back to breathing by paying attention to tip of the nose.
The consciousness to the third eye area.
Breathe in.
Breathe in.
Breathe in.
Time to time check your thoughts.
Are they with you?
Are they wondering?
Breathe in.
Breathe out.
Be the observer of your own breath.
Everything else,
Let them be like a passing cloud.
This allows us to learn the impermanence.
Everything happens within us,
Outside us.
We train our mind to be economists in any situations because they only last for very limited time.
Breathe in.
Breathe out.
Take a deep long breath.
Slowly let go.
With this quiet in mind,
Let's do some guided meditation.
Allow a natural channel.
All the natural channels open for us to receive the divine energy.
Visualize a white light coming from top of your head.
Let the white light go through all its own chakras from base to the mother earth.
Let that be like a beam of light coming from top of your head from the skies.
Penetrating through your body from your base connecting to the earth where you anchor yourself or the ground yourself.
Visualize the white light expands itself to become a bubble.
Raka kon.
Place yourself inside that bubble where you've been protected and shielded.
Any negativity from inside or outside dotted it as let the white light take it away and ground it to the earth.
As you are inside the protected area we dictate what comes into this bubble.
I declare love and compassion stay with the within this bubble.
Everything else leaves the bubble.
Every activity I take comes from the space of love.
From the secured space we bring some happy thoughts to our consciousness.
Every one of us have some amazing happy memories in our lives.
It could have happened recently or long back.
Just bring those thoughts.
It could be a person.
It could be a group of people.
It could be an object.
It could be a pet.
It could be our parents when we are infants or babies.
Let it be whatever it is just bring into your consciousness.
Let the happiness vibrate in entire body.
Let the energy rise from the base to the top of your head.
Let this happiness overwhelm you by raising your vibrations to the highest possible.
Let's feel the happiness.
Entire body will vibrate with the happiness.
You might start feeling some tingling in any part of your body.
Very natural as the energy rises we feel some physiological changes in our body.
From the space of happiness it's to some affirmations to ourselves.
I am enough.
I accept myself.
I accept everything around me.
Being happy is my innate nature.
Love and compassion is in great within my every cell of my body.
And I accept myself.
I accept others the way they are.
Allow myself.
I validate everything I do.
I don't seek any validation from external factors.
You can add any affirmations you feel like.
These affirmations visualize yourself standing in front of the mirror.
Look into your own eyes in the mirror.
Just observe what you see.
Are they happy?
Sad?
Trying to communicate any message with you.
Look into those eyes and tell them I love you.
I accept you the way you are.
I am content.
Bring your attention back to your body where you're sitting.
Bring the happy thoughts again back to your consciousness.
Feel the happiness.
Once your body accepts the happy feelings,
Send them to your immediate family members,
Pets.
The food what we eat or cook.
Send this happiness and the healing energy to the extended family members.
Work colleagues situations where your thoughts go,
The energy flows there.
Let's extend this to everyone without judgment,
Whoever require this.
The more we spread the love and compassion and happiness,
The more we get into our lives.
Bring your consciousness back to where you're sitting.
Feel the mattress or the mat where you're sitting.
Take a deep long breath.
Take a minute to comprehend,
Summarize in your mind.
Past half an hour or so.
How it changed from where you started to where you're ending.
Wiggle your toes and fingers,
Rub your hands,
Place them on your eyes.
Stretch yourself and open your eyes when you're ready.
Thank you.
