Welcome to this guided
Isha Kriya meditation
Turn your body to face East
and sit with your spine comfortably straight
keep your hands upon your thighs.
With your palms slightly open
and facing upwards
your face slightly upturned
as if enjoying the sun on a beautiful summer
morning
your eyes gently closed
and keep a mild focus
between your eyebrows.
This meditation
is a little more prescriptive than usual
so follow my words,
but if anything feels uncomfortable,
just go with what feels best for you.
Inhale gently
and exhale slowly.
And on each inhalation
mentally say to yourself,
I am not the body.
The inhalation should last
the whole duration of that thought.
Try that out
on every inhale.
Recite in your mind I am not the body
I am not the body.
Now let's
add another element, with every exhale
mentally say to yourself,
I am not even the mind
allowing your exhalation to last
for the whole duration of that thought.
I am not even the mind
and putting it all together.
Inhale as you think I am not the body
And exhale as you think I am
not even the mind.
Keep doing this.
If you lose concentration, don't worry.
Just come back to the rhythm of your breath and the words.
And I'll leave them on the screen so you can remind yourself
I am not the body.
I am not even the mind.
Well done.
Sigh out a long
sound as you exhale
the 'Ahhhh' sound coming from just below your belly button.
Doesn't need to be loud,
but loud enough to feel the vibration
within your body.
Repeat the sound seven times,
exhaling fully each time
Well done.
And now sit quietly for another 5 minutes.
Keeping a mild focus between your eyebrows,
knowing that this quiet time
is not only good for you
but also for everyone around you.
Everyone that you come into contact with
and when you are ready
open your eyes
feeling calm and refreshed
and ready to face the rest of the day.
Thank you
for meditating today with Generation Calm