Greetings!
I am so happy that you decided to join me today.
This guided meditation will be focused on breath and body awareness.
Please sit comfortably either on the floor or on a chair,
Making sure that your spine is straight.
If you opted for the chair,
Plant your feet firmly on the floor and keep your legs together.
You can place both hands in your lap,
Putting one on top of the other with palms facing up and thumbs touching.
This is a Dayana Mudra,
A traditional gesture of contemplation.
Please check if you are comfortable.
This meditation will last 15 minutes and you should try to keep still for the duration of that time.
A soft bell will announce the start and finish of the meditation.
I will guide you by posing questions and giving some instructions.
Please follow them until you will hear my voice again.
Now if you are comfortable,
Close your eyes and we will start.
Concentrate at first on the sounds around you.
Ask yourself,
What do I hear?
Is it a ticking of a clock?
The sounds of the cars passing by?
A gentle whirl of an air conditioner?
What do I hear?
Next,
Check in with your body and ask yourself,
What do I feel on physical level?
Do I feel tension anywhere in the body?
Do I feel pain or do I feel an openness of my shoulders?
What do I feel?
Now check in with yourself by asking how do I feel?
Am I fully awake or sleepy,
Tired or full of energy?
Am I sad or excited?
How do I feel?
Next,
Switch attention to your breath.
Don't feel the need to do anything,
Just breathe.
Breathe in comfortably and exhale with equal ease.
Inhale deeply and exhale freely.
Let each breath to relax you.
Inhale comfortably and exhale with equal ease.
Breathe in comfortably and exhale with equal ease.
Now,
Become aware of the sounds of the car passing by.
Now,
Become aware of the coolness of the inhale inside your head and the warmth of exhale inside your lower nostrils.
Experience the alternating coolness and warmth of the breath.
Inhale the sensation of coolness,
Exhale the sensation of warmth.
Inhale coolness,
Exhale warmth.
Breathe in and out.
Breathe in and out.
Breathe in and out.
Breathe in and out.
Breathe in and out.
Next,
Start to associate your awareness of peace with the feeling of coolness and the release of any tension with the warmth.
Repeat silently.
Peace,
Inhaling,
Freedom,
Exhaling.
Let these two feelings to saturate your consciousness.
Peace,
Inhaling,
Freedom,
Exhaling.
Let these two feelings to saturate your consciousness.
Let these two feelings to saturate your consciousness.
Let these two feelings to saturate your consciousness.
Let these two feelings to saturate your consciousness.
Let these two feelings to saturate your consciousness.
Let these two feelings to saturate your consciousness.
Now we will expand to silently saying peace and joy flowing in,
Inhaling,
Stress and tension flowing out,
Exhaling.
Peace and joy flowing in,
Inhaling,
Stress and tension flowing out,
Exhaling.
Continue until you will hear my voice again.
Let these two feelings to saturate your consciousness.
Let these two feelings to saturate your consciousness.
Let these two feelings to saturate your consciousness.
Let these two feelings to saturate your consciousness.
Let these two feelings to saturate your consciousness.
Let these two feelings to saturate your consciousness.
Let these two feelings to saturate your consciousness.
Release all the words and detach your mind by simply returning to your mind.
Simply returning to breathing.
Inhale comfortably,
Exhale with equal ease.
Inhale deeply,
Exhale freely.
Inhale comfortably,
Exhale with an equal ease.
Let these two feelings to saturate your consciousness.
Now ask yourself again,
How do I feel?
Do I feel more relaxed?
Do I feel centered?
How do I feel?
Check in with your physical body and ask,
What do I feel at the moment?
Now return your awareness to the sounds around you.
Listen carefully.
What do you hear?
Inhale and exhale.
Keeping your eyes closed,
Inhale and exhale again.
And when you feel ready,
Gently open your eyes.
As you continue with your day,
Remember to bring your awareness to the breath from time to time and also to ask yourself,
What do I hear?
What do I feel?
How do I feel?
