Meditation is a flower,
Like a lotus blooming in your heart.
Meditation is positive.
Meditation is healthy.
Meditation is the joy of being yourself.
Meditation is the joy of having your own space.
If meditation is like a flower,
Then our mind is the garden.
Our thoughts and emotions become the seeds,
And it is up to us whether we harvest flowers or weeds.
Hello,
My name is Nav,
And I welcome you for joining me for our very first meditation together.
My intention as your guide today is to give you a glimpse into the lotus of your heart.
I hope to introduce meditation as a practice to help you develop a stronger connection to the deeper nature of yourself.
To help you begin to notice and see the never-ending ways in which our mind tangles and imprisons our reality.
And to show you how to cultivate your garden of awareness,
An inner space that is so calm,
Quiet,
And free that no thought or emotion can intrude and influence your present moment.
And with that,
Let us start by finding a comfortable seated position,
Either sitting up in bed,
On a cushion on the floor,
Or on a chair.
Your legs can be crossed,
Extended out in front,
Or planted on the ground beneath you.
Notice if you can sit tall,
Relaxing your shoulders away from your ears,
And imagining a straight line from the base of your spine and traveling up through your neck to the top of your head.
Let your hands rest in your lap or on your legs.
Soften your gaze and relax your jaw.
Now,
Let us begin by taking a few purposeful and cleansing breaths.
Inhaling deeply through your nose and exhaling completely through your mouth.
Do this a few times.
And on your next exhale,
Gently closing your eyes and sealing your lips,
Begin to draw your attention to the sensation of your breath,
Either at the tip of your nose or within your abdomen.
Breathing in and out,
Feeling your body rise and fall.
Begin to become aware of your body,
Just sitting here as you breathe.
Feel gravity pressing down on you,
The contact between your body and the seat beneath you.
Maybe noticing your feet on the floor,
The clothes against your skin.
Acknowledging any bit of you that might be tense,
Tired,
Or restless.
Not denying it.
Letting any sensation that comes up rise to the surface.
Noticing it,
Letting it go,
And returning once again to your breath.
Coming home to the breath time and time again.
Continue to breathe.
As you continue sitting here and breathing,
Can you bring your awareness to the quality of your breath?
Studying it as if you would study something precious and delicate.
And noticing if it feels warm or cool.
Deep or shallow.
Fluid or solid.
Fast or slow.
Finding a rhythm that works for you.
And if you're having difficulty,
Maybe counting your breaths.
One with your inhale,
Two with your exhale.
Three,
Four,
Just up to a count of ten,
And then starting again.
Not forcing,
Just breathing.
Relaxing and riding the breath as if you were surfing along a wave of inhales and exhales.
Sensations will continue to come and go.
Don't become upset,
Angry,
Or agitated with yourself.
Realize your mind has wandered.
Notice the distraction.
Let it go,
And naturally come back to your breath.
Breathing in,
Breathing out.
In the remaining few minutes of our meditation,
With renewed attention,
Continue to breathe as you let go of your focus on your inhales and exhales.
Just allow your mind a little more freedom,
A little more space.
Simply resting in this moment in your garden.
And now,
Bringing your attention back to your body,
Returning to that feeling of weight.
With your arms resting in your lap,
Your feet and legs on the ground and seat beneath you.
Become more familiar with the space and sounds around you.
Inviting some gentle movement into your fingers and toes.
And when you feel ready,
Gently opening your eyes and taking this experience with you as you continue your day.
I'd like to close this session with a simple reminder.
If you ever feel lost,
Dispirited,
Anxious,
Or weak,
Find a moment to take a few breaths.
Return to yourself,
To who you are here and now.
When you get there,
You will discover yourself like a lotus flower in full bloom.
Even in a muddy pond,
Standing beautiful and strong.
If you have any questions,
Comments,
Or feedback about our meditation today,
Please send me a message.
You can find me on Instagram at nirvanawithnav,
That's all one word.
Or by email at nirvanawithnav at gmail.
Com.
N-I-R-V-A-N-A with nav,
N-A-V.
I look forward to our next session.
Until then,
May you be happy,
May you be peaceful,
May you be free from your pain and suffering.
