Hello everyone and thank you for dedicating your time to this meditation practice today.
My name is Hannah and I will guide you through a 7 minute long meditation that will boost your immunity system and help you stay focused and calm in periods of uncertainty.
This practice,
If repeated on a regular basis,
Can change your perspective to a more positive one and increase your mental wellbeing.
Scientists like Buddhists,
Monks and Zen masters have known for years that meditation can reduce anxiety and enhance positive effect.
A study by Davidson found that both the brain and immune system can change due to meditation.
The researchers found that meditation can produce increases in relative left-sided anterior activation in the brain that are associated with reductions in anxiety and negative effect and increases in positive effect.
Moreover,
The immune system of meditators boosted,
Which could be seen by the increased amount of antibody titters which correlate to the strength of the body's immune system.
So now,
Please sit down in a comfortable position.
Close your eyes and relax your face muscles.
Let the jaw drop down and release all tension from the cheek muscles.
Breathe in through your nose,
Deeply into your belly.
Then release the breath through your mouth,
Very soft.
We will do this for five breaths,
Just focusing on the flow of air going into the nostrils and flowing out through the mouth.
With each inhale,
Imagine that a green and healing energy is flowing into your nose,
Into your throat,
Down to your lungs.
The lungs pump this energy together with oxygen into your bloodstream to all cells in the body.
Feel this energy being carried through all parts of your body.
The blood cells collect all carbon dioxide and other waste products and transport them back to the lungs.
So,
When I asked you to release all negative energy from your body,
You are by default exhaling carbon dioxide and other waste products.
So let's do this together.
Inhale positive energy coming in.
Exhale releasing all negative energy.
Inhale positive energy coming in.
Exhale releasing all negative energy.
Inhale positive energy coming in.
Exhale releasing all negative energy.
Inhale positive energy coming in.
Exhale releasing all negative energy.
Inhale positive energy coming in,
Exhale releasing all negative energy.
With the next inhale,
Feel the new and fresh energy rippling down from your chest into your belly.
All the way down along your upper legs,
Down to the chins and all the way into all ten toes.
And then release again,
Always product with the next exhale.
Now,
I would like you to invite all the space in your body where you can feel pain,
Tension or some sort of distress.
If you do not have a specific location,
Simply focus on your heart space.
Once you allocated your special area,
Do not reject the pain,
Do not reject the distress.
Just focus your attention on it without any judgement.
Simply become aware of its existence without getting involved.
Breathe into that space.
Use the same green energy from before into your nose,
Guiding it gently towards the area of discomfort.
Imagine that every cell surrounding that area of distress is expanding in green light.
That every cell starts to sparkle as soon as you direct your breath towards it.
The density of these cells is intensifying with each inhale.
With each exhale,
The cells that are affected by any pain are releasing the negative energy,
Letting go of the pain which is transported outside the body with every out-breath.
Do not anticipate a change in feeling.
Simply allow yourself to trust that all negative energy is by default transported out of the body with the help of the in-breath.
For the end of this meditation,
I would like to ask you to express gratitude for this healing flow of breath.
This breath is always at your service.
So just for a moment,
Give that breath a smile to say thank you.
For ending this meditation,
I would like to share a quote by the Buddha.
The secret of health for body,
Mind is not to mourn in the past,
Not to worry about the future,
Not to anticipate the future,
But to live the present moment wisely and earnestly.
Especially in these times,
This might provide you with some thought food to chew on.
I hope you have a lovely day and I wish you all the best.
Namaste.
