Find a place to remain still.
Lay flat on your back and allow your eyes to gently close.
Allow your body to settle,
Giving yourself permission to mid-state.
Giving yourself permission for this time.
Giving yourself permission for you.
Bring your awareness to calm,
Balance,
Ease,
Stillness and peace.
Inhale through your nose.
4,
4,
3,
2,
1,
Exhale through your nose.
6,
5,
4,
3,
2,
1,
Inhale through your nose.
6,
5,
4,
3,
2,
1,
Exhale through your nose.
5,
4,
3,
2,
1,
Exhale through your nose.
Bring your attention to the entrance of your nostrils,
The area in the nostrils.
Observe the incoming breath,
Observe the out coming breath.
Remain very alert,
Very attentive,
Very vigilant.
Constantly aware of the incoming breath,
The out coming breath as it comes in naturally,
As it goes out naturally.
Remain aware of the entire length of the incoming breath,
The entire length of the out coming breath.
From the beginning to the end,
The breath starts coming in,
Coming in,
Coming in and you're aware it is stopped coming out.
Coming out.
Coming out.
With this moving out,
Again it is start coming in and so on.
Remain fully aware,
Constantly aware.
3,
4,
3,
2,
1,
Exhale through your nose.
Be intensely present during that time.
Present in every cell of your body.
Don't be concerned if the mind occasionally succeeds in drawing your attention out of the body and you lose yourself in some thought.
As soon as you notice that this has happened,
Just return your attention to the inner body.
Remain fully aware.
Be aware of your breath.
When your mind continually returns to thoughts of the past or the future,
Look for clues in the present,
Observing your breaths,
Noticing your breath.
Instead of thinking about what mattered in the past or what the future might hold,
Gently guide your mind back to the moment,
Back to your inner tempo.
Now choose different parts of your body to focus your attention on briefly.
Hands,
Feet,
Arms,
Legs,
Abdomen,
Chest,
Head and so on.
Feel the life energy inside those parts as intensely as you can.
Stay with each part for 15 seconds or so.
Starting from the top of your head,
Observe the sensations that you are experiencing at this part of the body at this moment.
Then go down,
Go down,
Observing every sensations in every part of the body to the tips of your toes.
Remain very alert,
Very attentive,
Very vigilant.
Remain still.
Do not react unconsciously to these sensations and just observe,
Accept the reality as it is,
Accept the silence.
All right.
Now,
Let your attention run through the body like a wave a few times,
From head to feet,
To head.
This need only take a minute or so.
Feel all the sensations in every part of your body,
Smooth thoroughly.
After that,
Feel the inner body in its totality as a single field of energy.
Hold that feeling for a few minutes.
Part of the practice of meditation is to observe the thoughts,
Let it be.
Then come back to what you were focusing on.
Visualize that you are breathing in positive,
Uplifting,
Healing energy and breathing out any negative toxic energy.
Breathe in the calm,
Balance,
Ease,
Stillness and peace.
Breathe out the stress,
Pressure and negativity.
Bring your attention fully and intensely in the now.
Become intensely conscious of the present moment.
Continue to watch your sensations and remain aware of your breath.
Feel a subtle culmination of joy arising from deep within,
The joy of being.
Become the watcher,
The observing presence of your inner temple.
Focus your attention within.
The more you are able to honor and accept the now,
The more you are free of pain,
Of suffering.
Coming back to your body,
Coming back to your room,
To your place.
Start moving your fingers and your toes,
Bringing movement to your body.
Open your eyes now,
But keep some attention in your body.
Keep some attention in the inner energy field of the body,
Even as you look around the room.
Use your senses fully.
Be where you are.
Look around,
Just look,
Don't interpret.
See the light,
Shapes,
Colors,
Textures.
Be aware of the silent presence of each thing.
Be aware of the space that allows silence,
Presence of each thing.
Be aware of the space that allows everything to be.
Listen to the sounds,
Don't judge them.
Listen to the silence underneath the sounds.
Bring your palms together in front of the heart center.
Namaste.
