Take a moment to settle into a completely comfortable sitting or laying position that you can remain in throughout the meditation.
Feel the contact between you and the earth,
The ground,
And relax your shoulders.
Take a moment to settle into a completely comfortable sitting or laying position that you can remain in throughout the meditation.
Feel the contact between you and the earth,
The ground,
And relax your shoulders.
Gently close your eyes here,
You can also leave them slightly open,
And take deep breaths in and out 3-4 times and let go of all unnecessary tension here.
Feel your heart beating here and align with what speaks to your heart and live its truth.
Now focus your attention on your breath,
It can be helpful to focus your attention on the part of your body where you can feel the breathing,
This can be the abdominal wall that rises when you breathe in and falls when you breathe out.
It can be the chest which expands when you breathe in and contracts when you breathe out,
Or the exit of the nostrils where you can feel the air flow when breathing in and out.
Observe the breathing movement in your body from the beginning of the inhalation to the end of the exhalation,
And the moment in between,
The brief moment when nothing happens,
The moment between each inhalation and exhalation.
Acknowledging that emotions will come and go just as the ocean waves kiss the shores and the flowing tides.
Ride the wave of the breath and invite release as you find fluidity,
Ease and grace.
There is nothing to achieve and nothing to do in meditation,
Just let the breath flow.
Notice how the body is nourished with every inhale and relaxed with every exhale.
Let the body breathe.
Nothing to do right now,
But breathe.
Find stillness,
Find enough stillness that it allows you to hear the whisper of your heart and embrace it.
You will begin to acknowledge the voice within,
The voice of your spirit.
Listen to your heart and live from your heart.
This is how you create a purposeful present and radiate the sun-vibrant,
Life-loving and life-giving energy.
Recognize your own iron presence and bring that presence wherever you go.
We are all meant to shine bright like the sun.
You are an important part of this world.
You are valued and loved.
You are whole,
Complete and perfect just the way you are.
Who you are is infinite.
Find yourself a great new wonderful world.
Be the creator of your own reality and share that reality with all those you encounter.
You may notice after a while that the mind is wandering or getting distracted and you can't stay with your breathing.
This is perfectly normal.
When you find your mind wandering,
Gently shift your attention back to the breath.
Allow your breath to gently nourish your whole body as it comes and goes like the waves of the ocean,
Full of freshness and full of energy.
The breath is like an anchor that always leads you back to the here and now and this moment,
The moment we call life.
The moment that wasn't and isn't coming,
But the moment that is.
Everything comes back to and starts with the breath.
Breathe in and out deeply.
Nourish your body with fresh air.
Let yourself catch your breath.
Catch my breath.
You are the breath.
After a while you can detach your attention from the breath back to the body.
Leave your feelings,
Perceptions and the sounds around you just as they are,
Without changing anything.
Be there with an open awareness and meet everything that comes up with an open and friendly attitude.
Allow yourself to feel what you feel and to be exactly who you are.
Peace in our thoughts,
Peace in our words and peace in our heart.
You can slowly and gently open your eyes.
Namaste.
Namaste.
