Welcome to Guided Meditation.
In today's meditation practice we'll be using our breath as an anchor to feel centered and to be in presence.
You can do this meditation either seated or lying down so I'll give you a few seconds to really get comfortable in whichever position you have chosen.
And take few seconds to just arrive maybe getting really comfortable in the body by pressing the sit bones,
Relaxing the shoulders,
Relaxing both the palms onto the knees.
If you're lying down really letting go of any tension and the weight of the body into the ground.
If you haven't already gently close your eyes and scan our physical body from toes to all the way up to the crown and from crown back to the toes.
You can start paying attention to each body part and relaxing any body part that's calling your attention a little bit more or if there is any sensation consciously relaxing those muscles.
As you're finishing scanning of the physical body,
Now slowly pay attention towards your breathing.
Just noticing how you're breathing today,
Getting more familiar with our pranic force without changing,
Manipulating or trying to put any effort,
Pay attention to the effortless breathing.
Slowly start deepening your breath,
So take a big long unhurried inhale and gently pushing all the air out on your exhales.
Continue taking deeper inhales and deeper exhales and keeping a nice unhurried rhythm.
As you're deepening your breath also see if you can make the breath little softer.
So pulling the effort little bit away and naturally letting the breath flow in and out.
Softer,
Longer,
Unhurried,
Deep breaths.
In the beginning there is little bit more effort to extend these breaths and play with now to pull back that effort,
Make it little effortless.
Soften the jaw,
Relax the eyebrows.
Relaxing your inner eyes,
You're not squinting,
You're not looking anywhere,
Relaxing and letting your gaze really melt away.
As you're deepening your breath and making it effortless and softening into this rhythm of your breath,
See if you can't release any tension that's coming to the surface in any part of the body.
Consciously relaxing the muscles with the exhales,
Directing the exhales towards those muscles which have more tension.
And moving your awareness and focus inside towards your inner landscape.
Letting go of any staggering thoughts,
Letting go of any to-do list,
Anything that is coming to the surface about the future or the past,
Gently not reacting but responding to it and consciously letting them go.
If there is any resistance that's coming up towards more stillness,
Silence,
See if you can get past it by anchoring yourself towards your deepened breaths.
And slowly you're going to come back to your natural breath but extending by just a couple of counts,
So we're not completely extending and taking deep breaths but we're not coming to a natural rhythm,
So we're moving towards more effortless,
Conscious breaths.
And now embracing more stillness and silence.
And when you experience the stillness and silence,
If your awareness is taken by any other thought that's coming to the surface,
Know that your breath is there as an anchor for you to come back to the present moment.
The practice that we do now in these meditation capsules are to practice how we can come back to our center,
To get rooted in our being.
As the thoughts arise,
You practice coming back,
The same thing can be practiced in the outer world when an unpleasant experience and unexpected events that come into our life,
We have this practice of not reacting but responding and coming back to our center again and again.
Keep your attention and focus towards the breath,
Towards the path of the breath,
It's almost becoming one with the breath,
There's no separation between the awareness and the act of breathing.
Whatever that might seem like right now,
As we are really integrating ourselves and becoming one with the breath,
Embrace the stillness of the body,
Stillness of the mind,
The silence,
The presence,
Embracing all this with open arms,
Open heart.
Becoming one with the being,
Diving deep into the caves of the being,
Peeling layers away,
Absolute stillness and silence.
Savoring each moment of bliss and slowly coming back to your physical sensation,
Paying attention towards sit bones.
Slowly you can get both the palms at the heart center,
Taking a breath in and slowly exhaling,
Practicing gratitude for showing up for yourself,
To practice silence and stillness.
Thank you for joining.
I'll see you soon on the next one.
Namaste.
