Welcome,
Let's begin by finding a comfortable seat,
On a cushion,
A chair or simply on the ground,
Wherever you feel most at ease.
Sit tall,
With your spine straight,
Like an L shape.
If you need,
Place a pillow under you for support.
Rest your hands on your knees or your thighs in Gyan Mudra.
Thumb and index finger lightly touching,
Other fingers relaxed.
Now,
Let your body grow still and while meditating,
Challenge yourself to not move,
A gentle act of self-discipline.
Just allow yourself to settle into the present moment.
For this meditation,
We will use a breathing pattern of inhale-inhale-exhale,
Inhale-inhale-exhale,
Inhale-inhale-exhale.
We will stay with it for a few minutes.
You take the first inhale halfway,
Then a second inhale to fill your lungs and belly completely.
Then,
Exhale slowly,
Fully,
Letting all the air out before starting again.
If your mind starts to wander,
And it might,
Just gently bring it back to your breath.
No judgment,
Just return.
Let go of distractions.
Nothing else matters right now but the flow of breathing.
Gently close your eyes.
Now,
Bring your awareness to your breath.
Inhale-inhale-exhale,
Inhale-inhale-exhale,
Inhale-inhale-exhale.
Relax and surrender.
And gently,
Breathe out.
Feel the calmness.
When you are ready,
Bring some small movements back.
Your fingers,
Your toes,
Your neck,
Maybe a soft stretch.
Slowly,
Open your eyes,
Carrying this sense of stillness and peace with you into the rest of your day.
Namaste.
