So prepare yourself for the meditation Finding a most comfortable position possible Where you can sit without Disturbance and without experiencing discomfort for a few minutes Try to sit comfortably with your back straight upright Gently and close your eyes And keeping the eyes closed till the end of this meditation We will begin by chanting OM together three times Whilst chanting OM feel the resonance of the sound in the whole body Deep inhalation OM Feel your whole body From the toes to the top of the head And feel your presence here in this room where you are sitting Be aware of your being here physically and mentally For a few minutes Withdraw yourself From the external world And putting aside all the different kinds of activities And slowly shifting from that doing part of our daily life Into more being More being state we can say And from that thinking into feeling experiencing How your whole body is sitting in the meditation posture For a moment you have nothing else to do You have nothing else to do Nowhere else to go Let go of any attempt to fix something Or to analyze or understand Just relax And bring your awareness to your face Let the eyebrows soften releasing any concentration Feel and relax your jaws So slowly the whole expression of your face Become more neutral released Relaxing your shoulders The abdominal muscles Feel and relax the whole trunk of the body And your both legs from the hips till the toes The whole body And feel that relaxation Or aliveness,
The energy in your whole body Knowing that you are here You sense the space where you are You feel your body And the motionlessness of the body Very pleasant,
Calm Feeling spreading slowly through your whole body And it pulls your attention inwards That we start now experiencing the body from within That inner space inside your body And feeling,
Observing that space from within You notice a gentle movement of the breath Natural inhalations,
Exhalations And noticing the harmony,
The oneness between your body and the breath With each inhalation The whole trunk of the body is expanding slightly And with each exhalation the trunk of the body is contracting No need to change the natural flow of the breath Only bring a little bit more attention to it As if you want to listen closely to your breathing Which is happening inside your body Breathing in The trunk of the body expanding And breathing out,
Contracting At the same time with each exhalation It brings us a bit of a relief Or a letting go Letting go of tensions from the body A releasing of any accumulated stress And at the same time The more subtle level of the mind Releasing the tensions Any thoughts that could create stress,
Tension in your mind Just let them go As you breathe out Relax Every exhalation It's a little relief Sinking deeper into Our quiet space Within Sinking deeper into The inner silence And perhaps that Is appearing more and more In your heart In the center of the chest The deep silence A sense of Being home Returning into The environment in which You can rest for a moment And at this point If you would like to Continue Deepening this sense of Oneness with yourself You may like to Stop this meditation And carry on On your own Or we make now A journey back To expand Our awareness Once again to the whole body Your being here In your room Where you are now Taking one Longer,
Deeper Inhalation,
Exhalation And with Chanting Aum three times And the peace mantra Aum Shanti Shanti Shanti Externalize Our awareness To the outer world Bringing The inner peace For the outer world Around us Take a deeper breath in Aum Shanti Shanti Shanti Slowly move your fingers And your shoulders Bring your palms Together And rub your palms Making the palms A little bit warmer And then place Your warmer hands On your face Gently Massaging your face muscles Feel the eyelids And then Open your eyes Remove your hands And this Ends our Meditation for today
