Let's get started.
Welcome to today's meditation.
Please sit straight.
If you're sitting on a chair or a couch,
Keep your feet flat on the floor,
Uncrossed.
Keep your hands on your knees facing up,
Palms facing up.
Make sure that your back,
Neck and the head are aligned in a straight line.
Try to relax.
Adjust your body posture.
Make yourself as comfortable as you can.
Once you settle,
Gently close your eyes.
Soften your gaze.
Tune into your breath.
Just observe or notice your breath without changing anything.
Just observe the breath for a few seconds.
Take a deep,
Long breath into your stomach.
Let go all through your mouth.
Do that three,
Four times.
Now let your breath go back to your natural way of breathing.
Bring your awareness to the nose or tip of your nose or the nostrils where the air touches your nostril before it enters into your body.
And observe that particular area or one single spot as the air comes into your body and air leaves your body.
Bring your full consciousness to this particular part.
And observe the breath as it comes in and leaves your body.
Observe how crisp the air coming in.
Is it the same as it leaves your body?
Observe the temperature of the air as you inhale.
Observe the temperature as you exhale.
Just be an observer of all these activities without connecting,
Without altering,
Without forcing.
Just become aware of state of your mind,
Body and the posture and the breath.
Aware of the thoughts as soon as you catch yourself,
Your mind wandering in your thoughts.
Bring your attention back to your nostril and observe the breath.
Just by observing the breath will lower all thoughts.
Bring your entire consciousness to your breathing.
Let go any thoughts,
Any worries.
Gently do a body scan to see any part of the body you're holding any stress or discomfort,
Any tension.
Breathe into that part.
Instruct to relax.
Breathe into that part.
Check your emotional status.
Check where is your mind.
Is it wandering or is it with breath?
Breathe into that part.
Gently bring your awareness to the heart center on your chest.
If possible,
Place one of your hand.
Just visualize a pink or a green color filled your heart.
Visualize your hand spraying all the pink and green color on your chest and on your heart.
Gently inhale and exhale.
Let your breath become more smooth and effortless.
Feel the air moving in and out of your lungs effortlessly.
As you inhale,
Feel the entire world divine love coming into you.
As you exhale,
Imagine any negative thoughts,
Any self sabotaging thoughts.
Thoughts which are not helping us to progress.
Release all those things through your exhale.
Continue to focus on the breath.
Inhale,
Exhale.
Now gently observe the breath on each inhalation.
Tell yourself I'm worthy.
On each exhale,
I am enough.
Inhale,
I am worthy.
Exhale,
I'm enough.
Let's keep repeating as you breathe in and breathe out.
I'm worthy.
I am enough.
I'm worthy.
I'm enough.
Let go all the thoughts which are accumulated.
Self talk.
Just think over it.
Who actually giving you this negative thoughts?
Who is actually listening to them?
Who is actually worried?
Who is actually feeling low?
All these actions are done by one single person.
By gently changing the story,
We feel good about ourselves.
By ignoring the noise around us,
We feel much better.
Inhale,
I am worthy.
Exhale,
I'm enough.
If your mind wanders,
Gently bring it back to this sentence.
As you breathe in,
I'm worthy.
As you breathe out,
I'm enough.
Just observe as your thoughts come and go.
Whatever they are,
Positive or negative or neutral,
Your thought got a very small lifespan.
The moment you attach to the thought becomes powerful.
The moment you ignore it,
It just disappears.
It's the mind's nature to wander.
Meditation helps us to be centered and ignore the thoughts.
We are giving the present moment by observing the breath.
This moment brings some happy thought into your consciousness.
Go and create some happy thought which gave you enormous happiness lately or in the past.
Totally it could be an imaginary as well.
It could be a place,
Person or a pet or a situation.
Bring as many details as you can into your memory.
Visualize what made you so happy in that situation.
Now with this silent mind and the happiness vibrations.
I want you to imagine yourself standing in front of the mirror,
Looking at your eyes in the mirror.
Regardless of how critic you are,
Look into the eyes in the mirror.
Tell yourself or tell the person in the mirror,
I love you.
Just take a deep long breath.
Say it again,
I love you.
Say a few times till you feel comfortable saying to yourself,
Allow myself.
Repeat the same process I am enough.
I am worthy of happiness.
Let this love and the divine energy permeate through entire body.
Raise your positive vibrations.
Let it fill entire body.
Feel the sense of comfort and calm.
Allow the warmth feeling around your heart,
Chest.
Extend that to the rest of the body.
Feel the love,
Feel the positive energy around you.
The moment you acknowledge you are enough and you are worthy,
It doesn't matter about others' opinions,
Others' actions.
Just take a deep long breath into your stomach.
Send this love,
Compassion,
Happiness and peace to your immediate family members,
Pets.
Any situations which caused you pain,
Extend this to extended family members,
Their pet situations,
Everyone at work place and their families,
To anyone who might need this energy right now.
Bring the energies back to you.
Feel the comfort,
Feel the happiness.
Observe the breath for a few seconds.
Comprehend the meditation.
What is the one thing you want to take away from this meditation today?
Take a moment to comprehend that.
Meanwhile,
Thank you for meditating with me today.
Thank my spirit guides and sisters,
Sending masters for giving me the wisdom to conduct this meditation.
May you all be free of suffering.
Lots of love and light to you.
Thank you.
Take a moment.
Wiggle your toes,
Wiggle your fingers,
Rub your hands.
Gently place them on your eyes.
When you're ready,
Open your eyes.
Thank you.
