Hello,
My name is Victor and I'll be leading this meditation session today.
I would like for us to use this practice to release any negative energy that doesn't serve us.
So the intention here is to cultivate a sense of calm and relaxation.
We'll begin by grounding our energy to help root ourselves deeply to the present moment.
We'll then bring our focus to our breath to help stabilize our body,
Mind,
And soul.
I'll then guide you along a brief body scan to bring awareness to the power within and to send healing energy to any areas in the body that may need it.
We can begin by finding a quiet and safe place where we can just be somewhere with minimal distractions around.
You may want to get in a comfortable seated position.
This could be you seated on the floor with your legs crossed,
Hands laying gently on your lap.
Perhaps you may like to sit on a chair with both your feet planted firmly onto the ground beneath you,
Hands also gently placed onto your lap.
Or you can lay down with your arms laid flat by your side,
Whatever feels most comfortable for you.
However,
You do want your spine to be straight and tall.
You want to provide yourself with a posture that allows you to feel a sense of focus,
Alertness and presence here.
We can begin by taking three deep nourishing breaths in through the nose and out of the mouth.
Breathing in and release.
Another deep breath in and release.
Just taking one more deep breath in and release.
Just letting go of your day,
Letting go of any worries or things you need to do.
Just allowing yourself to be here now.
Thinking into where you're seated or laying,
Relaxing your mind,
Your body.
This is your time to meditate.
At this point you can close your eyes if you feel called to,
Or you can keep them open.
Just looking downward,
A light gaze,
Not putting your focus on anything in particular.
Because the aim here is to reduce as many distractions as we can to allow for true presence.
And if you need to adjust yourself to get more comfortable,
Please do so.
And just trying to move gently and mindfully,
Just noticing each movement that you make.
And just breathing as you normally do.
Keeping your breathing and keeping your focus over by your nostrils.
Tuning into the process of in-breath and out-breath.
Just noticing.
Noticing how the air feels as you breathe in.
Is it cold,
Cool,
Warm?
Just noticing how it feels when you breathe out.
How's the rate of your breathing?
Are you breathing fast,
Slow?
Just noticing what arises for you.
If any thoughts,
Feelings,
Sensations arise,
Or if you get distracted and your mind takes you away,
Just remember that this is all okay.
It's normal to lose focus and get distracted.
The moment you recognize that it's happened,
Simply return your attention to a point of focus of what's here in the present moment.
So that could be your breath,
Your body,
Whatever helps you to come back.
So again,
Just breathing normally here like you do.
Perhaps we can tune to the chest,
Taking notice how the chest expands as we breathe in.
And noticing how the chest falls when we breathe out.
Feeling any sensations here.
If there's any tightness,
Just breathing into those areas to loosen it up,
To help you relax,
Calm the body and your energy.
Just reminding yourself that you are safe and that there's nowhere else you need to be,
Nothing else to do.
But this moment right here,
Right now,
Is where you're meant to be.
You deserve this time for you.
Be proud of yourself for taking on this practice for you.
Now just returning your attention to the body.
Feeling the belly,
How the belly fills as you breathe in,
And how the belly falls as you breathe out.
You may want to even gently place your left hand on your belly to feel as it moves up and down with each in-breath and each out-breath.
Now just taking your attention and putting your focus on your whole body.
Feeling what it's like to just be.
Notice your entire being,
Your presence in this very moment.
How does it feel to be?
And now,
Before we gently bring this practice to an end,
Let's use this moment to take three deep breaths in and on the out-breath,
Releasing with a sigh if you feel called to.
Breathe in deeply,
Release,
And another deep breath in and release.
One more nice,
Deep breath in and release.
And just returning yourself now to wherever you are.
Perhaps moving or wriggling your fingers and toes.
Maybe even gently swinging your body side to side.
And if you had your eyes closed,
You can go ahead and open them now.
And just noticing how you feel.
Thank you so much for meditating with me.
Namaste.
