Namaste everyone.
So let's come to a comfortable seated position.
If it's more comfortable to lie down,
That's okay as well.
So if you're sitting,
Then start to lengthen the spine.
Roll the shoulders back and down.
Just simply sit up tall and soften the muscles around the spine.
Soften your shoulders.
Swallow just so you can clear the palate.
Rest the tongue on the roof of the mouth and start to bring awareness to the body.
Start to feel the sensations as you ground your sit bones.
Feel the heaviness of your feet,
Your shins,
Your knees.
Feel the heaviness of your thighs,
Your legs in general.
Keep on lengthening the spine and basically extending from the hips to your shoulders.
Lengthening.
Now don't take the chin to the chest all the way.
You're going to feel the head down just a little bit.
So you're lengthening that back of the neck and relaxing it at the same time.
Now start to bring awareness to the breath.
Not control the breath,
But just feel the breath.
Feel the sensation on the tip of your nose as you inhale and exhale.
And we're going to start from the bottom half of the body into startups.
Feel your sit bones and then start to breathe into your sit bones.
Notice as you inhale it pushes the pelvic floor down and that kind of activates the belly and body.
As you exhale it brings it back up.
So breathe into the pelvic floor,
Your sit bones.
Pushing down from your nose to your throat,
Through the chest,
Through the belly,
Through the pelvic floor.
As you exhale traveling back up with the breath.
Now breathe into your feet,
Your ankles,
Your shins,
Your knees,
Your legs.
Breathe into your hips,
Your side body,
Your back.
Breathe into the spine.
Feel the rise and fall of the belly as you inhale and exhale.
As you inhale feel the chest rise just a little bit.
Lifting the chest,
Breathing into the collar bones.
Feel the breath in your neck,
Your nostrils.
Feel the breath travel throughout the body nourishing.
Keeping the body alive and active.
Not just the breath but you can feel the prana,
The energy.
Just move around in the body in a calm collective man.
Keep the body relaxed.
Now if the mind is wandering,
Just bring it back to the breath or just let the thoughts pass by,
Just like clouds floating by or cars passing by.
So a tip in meditation don't give interest to the thoughts or belief to create a story.
Simply breathe and relax.
Feeling the sensation of the whole body,
The breath,
The essence of yourself,
Your being.
Feeling that particular being in between the breath or in between the thoughts.
It's where the self lies.
In the space of calm and stillness.
So keep that relaxed state and breathe.
Feel the sensation,
The radiant sensation of the whole body just melt into your being.
Sense of peacefulness.
Find that space.
Stay there.
Be present with presence.
Feel as you inhale,
It activates the body a little bit more.
As you exhale,
It pacifies and just relax the body so much.
Inhale active,
Exhale passive.
Keep on relaxing in there.
As you inhale,
It's passing through the chest,
The belly,
The pelvic floor.
And then coming back up as you exhale.
Feel the breath.
Also your prana,
Your energy nourishing the whole body.
Relax here.
Be quiet,
Be still.
Enjoy the alone time.
Enjoy being with yourself.
Breathe.
Now slide your palms to your heart.
Put your thumbs to your sternum and sit up tall one more time.
You all beings be happy and free.
Thanks for meditating with me today.
I'll see you next time.
