Thank you for being here with your soul.
I am Vishnu.
From my heart I am welcoming you to this guided meditation.
You can make yourself comfortable as you can right now in this moment.
Allow yourself to be here and now.
Absorbing the words which I share with you like a soft breeze.
Trust your body can let go naturally and get into a relaxation.
And now notice your breath.
Bring your awareness to your breath.
And we take you deep abdominal breathing.
Breathe slowly and deeply into the abdominal.
Expanding the stomach with the inhalation and contracting it while exhaling.
While doing this breathing bring the focus on the third eye between your eyebrows.
Take a deep breath inhale and exhale.
Take a deep breath inhale and exhale.
Again gently,
Effortlessly inhale and exhale.
And now we do a sound breath.
We are making a sound while we exhale.
Inhale deeply and exhale with the sound hum.
And feel the vibration on the head.
Again inhale and exhale.
And experience that vibration on your head region.
Again take a deep breath inhale and exhale.
And now again we take a gentle deep natural rhythmic breathing.
Inhale normal and exhale gently.
Again inhale normal and exhale without sound.
And now consciously be relaxing.
Bring your awareness to your both feet and consciously relax your both feet.
And bring your awareness to your heels,
Both heels.
And completely surrender your both heel to the floor.
And feel the lightness on your feet.
And relax your ankles,
Your cuff muscles,
Your both knees and thighs.
You bringing your awareness to the ankle and to your cuff muscles and to your knees and thighs.
And now gently being aware about it and consciously relaxing and surrendering to the floor.
Let your both legs completely surrender to the floor.
And now gently bring your awareness to your hip,
Your glute,
Your lower back,
Your middle back and upper back.
Relax your abdominal,
Your chest and your shoulders.
And now completely surrender your hip to the floor and feel the weightlessness.
And now bring your awareness to your neck.
Your both hands,
Your palms and fingers.
Let it completely relax and surrender your both hands to the floor.
Let it go.
Releasing all the tension.
Completely let go.
Now bring your awareness to your facial muscles.
Notice be aware about your forehead.
Relax your forehead if you are unconsciously squeezing the forehead.
Consciously relax.
Relax your jaw.
Relax your eyes.
Observe and notice if there is any unnecessary pressure or stress you are giving.
Just let it completely relax your eyes.
And relax your facial muscles completely.
Keep a gentle smile on your face.
And be aware about your top of the head.
And be aware about the back of the head.
And completely let go your head towards the floor.
Completely surrender.
We are surrendering our body to the soil.
And we are surrendering our mind to the soil.
Let it completely surrender our body to the floor,
To the soil.
This body is created by five elements.
And later the same body will disintegrate to the five elements.
Earth,
Fire,
Water,
Age,
Ether,
Fire.
And gently let it completely relax the entire body to the earth.
And be aware about our mind and consciously prepare to surrender the mind to the soul.
And now just only be aware about your breath.
And feeling the sensation the air is passing in and out.
You can feel on your nostril passes the air is going in and out.
Just only be aware about it.
But do not do any conscious breathing.
Just only being aware about it.
Do not do any breathing.
Do not perform any breathing technique.
Just let it flow as it is but bring your awareness to the nostril.
And now we are fine tuning our breath.
And just only trying and being present with our breath and regulating our breath to one is to one.
Your inhalation and your exhalation will rhythmically equalize.
The duration of the inhalation should be equal to the duration of the exhalation.
And you just being aware about it.
And consciously equalizing without any effort.
And you are regulating this breath.
Equalizing this breath.
You can notice your breath become lighter,
Lighter,
Thinner and thinner.
Continue the process.
We fine tuning the breath.
Without any effort just paying attention to the breath.
Bringing the mind and awareness to the breath.
Irregulating,
Equalizing.
And now each time when you inhale mentally repeat I am the love.
When you exhale I am the light.
You can repeat also your favorite mantras if you have.
If you don't have you can repeat I am the love when you inhale.
I am the light when you exhale.
Very gentle repetition.
Your breath should be rhythmically move with this repetition.
So your awareness is engaging with the breath.
Your mind is engaging with the mantra.
And is rhythmically flowing.
When you inhale I am not the body.
When you exhale I am not the mind.
When you inhale I am the love.
When you exhale I am the light.
You can repeat any mantras,
Your favorite mantras if you have you can repeat that.
But make sure that your inhalation and exhalation is flowing equally with that mantra.
And you can feel the breath is becoming thinner,
Lighter and lighter.
Just only be aware about your breath.
And you can feel the lightness in your body.
You can feel the lightness in your mind.
Continue the process for few more seconds.
The breath is the link between your body and mind.
You bringing harmony and equilibrium to the breath,
To the body,
To the mind,
To the soul.
You fine tuning the body,
Mind,
Spirit through the breath.
And feeling that rhythm of breath is vibrating in your body.
And is vibrating in your aura.
And is vibrating every channel,
The energy channel.
And now observe your own mind.
Observing the activities of your own mind.
We are always busy outside.
Now we just observing our inner world.
Just observing our own mind.
And bring an awareness to our own thoughts.
And we observing our own mind and the activities of our mind.
And do a self enquiry who is observing the mind.
There is a space between you and your mind now.
You are observing your own mind.
There is a space between your mind and you yourself.
Now your soul is observing the activities of your own mind.
And whatever thoughts comes,
Let it come.
And you observe the thought without judging,
Without analysing,
Without reacting to it.
And now you just observing the beginning of the thought.
Just seeing our self.
Where is this thought is coming from?
And when this thought is come,
How we reacting to it?
And because of that reaction,
What kind of emotions are triggering?
After few seconds,
Where is this thought is going?
Again another thought is coming.
We are reacting.
We creating the emotions.
And the thought is going.
This cycle is continuing without awareness.
Now being aware about it.
Observe the beginning of the thought.
Where is this thought is coming from?
The moment you observe,
You might maybe already noticed.
The thought disappear.
The moment you aware about where is the thought is coming from.
The thought disappear.
And never fight with the thought.
Never push away the thought in case it is come.
Just accept it.
Our heart is always beats.
That is the function of our heart,
The pump of blood.
Our mind always create thoughts.
That is the function of the mind.
Accept that.
And it just observing the thoughts and emotions.
Every moment to moment it come to our life.
And now for few seconds,
In complete silence,
We just observing our own mind.
Without judging,
Without reacting.
We are remaining in a non-reactive state.
And this state create the inner silence.
The more you remain in the silence,
You will slip into stillness.
Now just observe your thoughts and emotions.
Observing the beginning.
And remaining in that state of silence.
Feeling and experiencing the inner silence.
And feeling and experiencing our own true self.
Now your soul is observing the mind.
You giving power to the soul.
The moment you give power to the soul,
The mind become silent.
And now just only remaining in that state of silence for a while,
For few seconds,
Total silence.
Continue the observing process with awareness.
For a while,
For a few seconds.
Using inexperience that silence.
And now,
You are in a deep state of self-awareness.
You are touching the spirit,
The soul,
Understanding who you are.
You are not just a body.
You are not just a mind.
You are a true spirit,
A true being.
The moment you give power to the soul,
You understand the nature of the mind.
The moment you give power to the soul,
The mind will settle down.
And you are now experiencing that sense of peace and inner silence.
The noise is not around us.
The noise is inside us.
And now you can feel that noise is disappearing.
You can feel that calmness and inner silence.
And now,
Bring your awareness to the center of the brain.
If you cut the brain in cross-like cross-section.
If you cut the brain in cross-line,
The meeting point,
From that meeting point,
Bring your awareness there.
Sometimes you will experience the pulling sensation or kind of a pressure between your eyebrows in the center of the brain.
And now,
Gently coming back to our breath,
Gently bring your awareness to our body.
Bringing self-awareness as who am I.
Bringing self-awareness to the senses.
And now gently bringing awareness to the head,
To the shoulders,
To your both hands,
To the lower back,
Middle back and upper back.
And now,
Gently take a deep breath,
Inhale and exhale.
And slowly bring your awareness to your both legs.
And gently move your toes,
Both toes.
And just be aware about your both hands,
Your chest,
Your stomach,
The neck region,
Your both hands,
Your palms and fingers,
Relax and be aware about your both legs and feet.
And gently take a deep breath,
Inhale and exhale.
And feel that lightness in your body and feel that lightness in your mind.
Feel like something is gone.
And you start feeling sense of calmness.
Chest,
Over your toes.
Gently move your toes and fingers.
And you can gently take both palms together,
Namaste position.
And you can gently rub your both palms.
Feel the warmness between the palms.
And gently take both palms and keep it on top of your both eyes.
Keep it both palms on your eyes and feel that warmness on the eyes.
And you can gently release your both hands and take a deep inhalation and exhale.
And gently open your eyes,
Slowly open your eyes.
And you can feel a brightness,
You can feel that energy well up.
And you can feel that lightness in the mind and lightness and easiness in the body.
And feeling that lightness in the body.
And gently open,
Release your both legs.
Stretching your both legs and interlocking your both palms,
Fingers interlock.
And stretch both hands up,
Keep the elbows straight,
You stretch.
And you can gently drop both hands down.
And gently feel the lightness and freshness and brightness in your mind and in your body.
I hope you enjoy this simple but effective meditation for people who are anxious about the future.
Anxiety,
It's normal when we worry about the future.
But these thoughts are created by our own mind.
This meditation help you to reduce the speed of the thoughts.
And this meditation will help you to make the mind calmer and understanding the space between your mind and soul and recognizing and understanding who we are truly.
And I am wishing all the best for everyone.
And I hope you enjoy this simple and effective meditation.
And I highly recommend everyone to practice continuously at least 10 to 15 minutes.
Thank you so much and Namaste.
This is Vishnu.
Take care.
Thank you.
