Namaste,
Welcome to our meditation for inner peace,
Happiness and calm.
My name is Teresa and I will guide you through this session.
Lying on your back on your bed,
Make sure you feel comfortable and your back is supported.
If you suffer from lower back pain,
This can be eased by having your legs resting straight out along the bed and placing a firm pillow underneath your knees or you can rest the sole of your feet on your bed,
Knees up.
Place your right hand on your upper chest and your left hand on your lower abdomen.
Spend a few moments listening to all of the sounds you can hear in the room.
If it's raining or windy,
Turn your attention to the sounds of the elements make when they touch other surfaces.
Gradually turn your attention to your hands and take a slow,
Steady breath in through your nose for a count of 1,
2,
3,
4.
Then slowly exhale through your nose.
1,
2,
3,
4.
Repeat these 5 to 7 times.
1,
2,
3,
4.
1,
2,
3,
4.
1,
2,
3,
4.
In your mind's eye,
Start to imagine you are standing in front of an open doorway looking out onto a stunning landscape.
With each breath keep looking at the view,
Feel the splendor and majestic beauty of the landscape filling you up.
With each breath say to yourself,
I am peace,
As you hold a scene before you in your mind's eye.
Repeat the affirmation,
I am peace,
5 to 7 times.
And when you are ready,
Bring your attention back to your hands resting in your chest and belly.
1,
2,
3,
4.
1,
2,
3,
4.
1,
2,
3,
4.
And a few more moments listening to the sounds you can hear in and around your room.
Gradually open your eyes and turn your hand back to your side.
Thank you.
Om Hari Om
