Hi,
I'm Nini,
Of Ligaya,
The Way of Joy.
Welcome to today's meditation.
Find a comfortable sitting or lying position for yourself.
And just simply close your eyes.
And then take one deep breath in.
And as you exhale,
Sigh out.
Take a deep breath in again.
And exhale through your mouth.
And one more time,
Deeply inhale,
Roll your shoulders up high towards your ears.
And as you exhale,
Let go completely.
And just allow your body to relax.
Feel how your feet,
Your legs become heavy with every exhale you take.
Feel how your hands and your arms become heavy.
And with every exhale,
Relax.
Feel how the air of your breath is moving into your belly,
Into your chest,
And all the way out again.
Relax your chin and your jaw.
And allow your forehead to become soft.
Notice your body.
Allow your body to become heavy and still.
Allow yourself to take this time only for you.
For your body,
For your mind,
For your calmness.
There is nothing else you need to do right now.
There is nowhere else you have to be right now.
It's just you and your body here in this moment.
And then I want you to notice all the sounds surrounding you.
What do you hear?
Do you hear the noises of yourself?
Your breath,
Your own heartbeat.
And be aware that all of the sounds you're hearing are coming out of now.
They're not from the past,
They're not from the future.
They bring you exactly in this very moment.
And then gently draw the awareness towards your body.
And notice how your body feels in this moment.
What temperature do you notice in your feet,
In your hands?
In your legs and in your arms?
In your belly?
In your chest?
On your back?
And on your head?
Be aware that everything you feel is coming out of this moment.
All of the sensations you're noticing.
Feel this very moment.
Feel the stillness,
The calmness in your body.
Be aware of the stillness in your mind.
And whenever you find yourself wandering away with your thoughts,
Just patiently come back with the awareness towards your breath,
With all the sensations you're noticing.
Inhale and exhale.
Inhale.
Exhale.
Exhale.
Exhale.
Take one more deep breath in and out.
And slowly and gently awaken your senses again.
Slide with your tongue over your lips,
Over your teeth,
And swallow.
And with your eyes closed,
Move your eyes in all directions without opening them.
And slowly bring movement back in your fingers,
Your toes.
And gently start moving your head and your spine.
Just a weight good for you.
With your next inhale,
Bring your arms up high over your head.
And exhale,
Join your hands together in front of your chest.
And slowly open your eyes again.
Thank you for joining the meditation from today.
I wish you a really great day,
Afternoon or night.
Bye-bye.
