So welcome to this meditation.
Find yourself a comfortable position to sit in.
And let your hands rest on your thighs with your palms facing upwards.
And just take a couple of deep breaths,
Inhaling through the nose,
All the way into the belly,
And then letting go of the exhalation through the mouth.
And feel your body all the way down into the soles of your feet,
Resting on the floor.
And maybe you can allow your face to become soft,
Relaxing your jaw.
And let your hands rest on your thighs.
And maybe you can allow your face to become soft,
Relaxing your jaw.
Maybe your mouth can be a tiny little bit open,
Relaxing the muscles around your eyes.
And simply notice your experience of this moment.
Notice what's alive inside of you right now,
And the sensations in your body,
Noticing your thoughts,
And your emotions,
Just allowing all of these temporary parts of you to come the way that they come,
And to go if they go.
Let them be like waves on the ocean surface that arise and disappear in their own perfect way.
And just like the waves on the ocean,
It just happens by itself.
There's no need to try to control the waves,
Or try to change the waves of your thoughts,
Of your emotions,
And the sensations in your body.
See if you can welcome them,
Accept them,
Maybe even meet them with an inner smile,
With loving kindness.
And then being open to feel the deeper presence within you,
Just as you can feel the deeper part of the ocean beyond the surface,
Where it is calm,
Where there is silence,
Where there is peace.
Just feeling this inner depth,
This inner peace,
Even though the surface can be stormy,
Even though there can be many thoughts,
Many emotions,
Many sensations in the body that is challenging to be present with,
At the same time,
Be open to feeling this untouched peace,
Calm in your depth.
That is always untouched by the temporary waves on the surface of your mind,
No matter how stormy,
How difficult it might seem to be.
I now invite you to take a couple of deep breaths,
Breathing into your inner depth,
Breathing in to the depth,
The calmness within you.
And maybe you can feel this calmness,
This deeper peace,
Opening and expanding with every inhalation and exhalation now.
There is nowhere you need to go.
There is nothing you need to do.
You don't have to try to feel at peace or at ease.
Just allow the experience of this moment unfold within you in its own perfect way.
Knowing that your deeper presence is expanding,
Even if you're not consciously aware of it.
Maybe allowing yourself to rest with this inner smile,
This loving kindness to everything that is appearing in the present moment.
And maybe you can notice the release of the difficult thoughts or emotions.
The heaviness in your body,
The release just happening,
The perceived limitations that you thought were true,
Can melt,
Can dissolve in the face of your loving kindness,
The face of your deeper self,
Your true self.
Just allow it to happen by acknowledging that you are the seer and not what is seen.
You are the eternal,
Unchanging self,
And not the temporary thoughts,
Emotions,
And even your physical body.
If you notice that you're holding your breath,
If you notice some resistance in the flow of your breathing,
Just breathe deeply for a couple of times.
Allowing the waves of the mind to wash over you again and again.
Allowing the thoughts,
Emotions to flow through you.
Allowing the thoughts,
Emotions to flow through you.
Allowing the thoughts,
Emotions to flow through you.
And breathing deeply one time.
And one more deep inhalation,
Letting go of the exhalation through the mouth.
So,
Feeling your body all the way down into your feet,
Feeling the palms of the hands.
Maybe the palms of the hands can come together in front of your chest.
And just take a moment to acknowledge and thank your deeper self,
Your true self.
And Namaste.
So I hope it was a good experience for you and wishing you a beautiful day.
