Finding yourself a comfortable posture in which you can sit still for the next 10 minutes,
Propping yourself up with any cushions,
Sitting with your spine erect and tall,
Relax your shoulders and your arms,
Relax your forehead,
Gently closing your eyes and keep them closed the remainder of the meditation.
This is your time,
You have no other obligations or expectations,
Freeing yourself from external obligations and of your own expectations.
Take a deep inhalation and long exhale,
Adjusting now yourself so that you can sit still comfortably and without any movement,
The duration of your meditation.
As you inhale and exhale a little deeper than normal,
Say to yourself relax my friend relax,
Relax,
Relax,
Relax.
Now is my time,
Time to withdraw,
Time to find inner peace I know is there and time to be.
Feel your whole body soften,
Deep breathing,
Long and complete exhalations.
We'll chant Om together three times using it as an opportunity to withdraw deeper,
To feel as you chant that your focus returns to yourself.
Take a deep inhalation.
Feel your breath flow through both nostrils,
As you inhale the breath passes center of your chest to lower lungs,
As you exhale,
So passing again heart center and through the nose.
Allow your breath to be calm,
Even and relaxed and during the entire practice remain as an observer of any feelings,
Of any thoughts or any images that arise.
Not to judge anything or push anything away,
Let's rather try to understand,
Analyze everything that comes.
You're a witness standing outside of all sensations and impressions,
Purely as a witness.
Observe all thoughts that rise and allow them to go,
Not holding on to anything,
Not focusing on anything for the time being.
Neutral observing,
Aware throughout the entire practice of your breath and deepened sense of your breath passing at the heart center may help by concentrating on your heartbeat and the gentle expansion and contraction of your chest as you breathe.
As with your consciousness go within your heart,
With your feeling,
With your thoughts,
With your whole being.
Be completely within your heart.
Your heart is like an infinite ocean.
You dive deeply in a world,
You see all the beauty that's always there within.
Observe everything that comes and continue to go deeper and deeper,
Deeper in the depths of your heart.
And also focus on the breath past the heart center.
As you focus there you feel a warmth,
You may feel a stream of love.
Just open yourself to these or any other feelings,
Accepting them as part of your own self.
You're in the space of your heart.
Relax.
Simply be at the heart center with your awareness.
The home of your soul,
Your true home.
Allow the breath to flow freely and quietly and relax body and mind.
Allowing a free flow of your breath,
Inhalation and exhalation to touch the heart center each time,
Awakening more feelings in the heart,
Like an expansion.
With the inhalation,
You feel expanding,
Warm.
With the exhalation,
Radiating and giving.
You feel this omnipresent power of love.
Be certain you're capable of loving,
Capable of forgiving and giving.
And you're conscious of a deep inner desire to realize these feelings and qualities within yourself.
Be confident with your breath.
Be capable of loving,
Of giving and forgiving.
And have no expectations.
Simply be there in the space of your heart.
I like to think of a prayer or a wish,
A positive affirmation that opens you even more.
And with this merging with everything and feeling one with yourself.
You're part of everything and everything is a part of you.
Slightly deepen your breath.
Breath,
Inhalation,
Passing the heart center.
Exhale,
Pass the heart.
Breathe slightly deeper,
Aware of your body.
But before you leave the temple of your heart,
Wish for something good and beautiful,
More repeat than the same wish.
And resolve that all you discover in meditation within yourself will manifest and be visible in daily life.
At the same time you're aware of how this wish is already beginning to fulfill.
With this,
Slowly extrovert your awareness and return to the external world.
Be conscious of the room where you are.
Thank your inner self for the time you spend with it,
For the time you give to yourself,
Your true self.
And all chant Om three times and finish with the peace mantra Shanti Shanti Shanti.
Deep inhale,
Long exhale once.
Allowing the sound of Om to throw your focus outward this time.
Take a deep inhalation.
Om.
Om.
So slowly move your fingers and toes,
Your wrists,
Your arms and with your eyes still closed,
Place your palms together firmly and rub your hands together.
And you rub your palms so quickly and firmly that they become warm and hot and when they do place them over your face.
Give your face a gentle massage,
Eyelids and forehead.
Just resting your head forward in your palms.
You can open your eyes when you're ready and leave your head down or you can place your head on the floor or a cushion in front of you just with your eyes open.
Just fully extroverting your awareness and with an inhale come up to sitting.
