Let's get started.
Welcome to today's meditation.
Bring yourselves to this space.
Try to let go all that happened from morning.
Make yourself comfortable.
Whether you're sitting or lying down.
Sit straight if possible.
Back neck,
Head aligned in a straight line.
Try to be comfortable whatever posture you choose to.
Take a few deep breaths into your stomach and gently let it go.
If possible close your eyes.
Just do a quick body scan to see any part of the body holding any stress or tension.
Maybe in terms of discomfort.
Breathe into that part to relax.
Bring your full awareness to the breathing.
Observe the breathing and breathe out.
Let go any distractions around.
As you observe the breathing,
Maybe a lot of thoughts will pop up.
Gently divert your mind towards the breathing.
Any thoughts or discomforts,
Let them be like passing clouds.
Don't connect to them.
Be present.
Be mindful at this moment.
If you're unable to control the chattering mind,
Just observe what kind of thoughts they're popping up.
Don't connect to them.
Start bringing your mind to the breathing.
Keep your mind's full attention on the breathing so that thoughts won't disturb you.
So inhale.
Exhale.
Inhale.
Exhale.
Exhale.
Exhale.
Keep regular check on your mind.
It's still with the breathing or wandering in the thoughts.
If you catch your mind is wandering in the thoughts,
Gently bring it back to the breathing.
Exhale.
Exhale.
Observe your mind is slowing down on the thoughts.
Breathing has become very subtle.
Feel lighter.
So the silence in between the breaths.
Let go.
Oh,
That's not serving us right now.
I'm feeling feeling good.
Keep your full attention on the breathing.
Keep your full attention on the breathing.
Keep your full attention on the breathing.
Keep your full attention on the breathing.
Observe any emotions or sensations raising up.
Just breathe and relax.
Just breathe and relax.
Just breathe and relax.
Just breathe and relax.
Just breathe and relax.
Just breathe and relax.
Just breathe and relax.
Just breathe and relax.
Keep observing the breath.
Check on your mind,
Either still or with the breathing.
Just breathe and relax.
Just breathe and relax.
Just breathe and relax.
Take a deep long breath into your stomach.
Just let go.
With this silence,
Create some happy thoughts in your mind.
Could have happened recently or in the past.
Could be a place or a person or a pet.
It could be totally imaginary.
Let the happiness vibrate every part of your body.
Raise your energy system.
Feel the happiness in and around you.
Let's share this energy with our immediate family members,
Extended family members,
Everybody at our workplace,
To their families,
To the people who are going through a tough time.
Just have an intention and the energy flows.
Bring all that energy back to you.
Feel the place where you're grounded.
Feel the place where you're sitting.
Bring your energies to this space.
Take a few deep breaths.
Take a couple of minutes to comprehend the meditation.
Meanwhile,
Thank you for meditating with me today.
I'd like to thank my spirit guides and Sai for providing knowledge,
Wisdom,
The ability to conduct this meditation.
May we all be free of sufferings.
Lots of love,
Light and happiness to us.
Thank you.
Thank you.
Thank you.
Take a deep breath.
Wiggle your fingers and toes.
With gratitude to the Creator and to our parents for bringing us to this world.
Gently open your hands,
Rub your hands,
Place them on your eyes.
When you're ready,
Gently open your eyes.
Thank you.
