So whether you are sitting on a bus, sitting on your sofa, in a car or wherever you are, even if you're walking, if you can just allow yourself to be still,
whether you stop yourself, stand still, or find a place to sit and just to connect to your breath.
And today, Sister Trai Nghiem will guide us in a short meditation.
Okay, So if you are sitting, you can bring your hands and place them on your belly and you can also close your eyes as long as you are not driving.
If you're driving, please do not close your eyes or hopefully you can pull to the side of the road and enjoy 5 minutes of practice.
So with our hands on our belly, you can breathe in, feeling the belly rising.
Breathing out, you can feel your belly falling.
In, rising. Out, falling.
You can continue to breathe.
And feel your belly,
becoming softer and softer,
With each breath.
In the next inbreath, we can bring our attention to our two shoulders and breathing out.
We can relax our shoulders.
We've been carrying many things on our shoulders.
Responsibilities, worries, future plans.
And with an outbreath, we can let them all go.
So our shoulders feel nice and light.
Now with the next inbreath.
Bring our attention to a two arms.
Breathing out.
Relax our two arms,
all the way from our shoulders, our elbows.
Forearms,
our two hands.
There are fingers.
Continue to feel our belly rising and falling.
Breathing in.
Now we bring our attention to our two legs.
Breathing out.
I send the energy of gratitude to my two legs.
Thanks to my two legs.
I can walk.
I can run.
I can dance.
I can go to anywhere I want.
I relax my thighs.
Relax my knees.
Relax my chaps.
Relax my ankles.
And relax my toes.
Often when we're feeling tense or stressed, our toes are very tense.
So whenever we notice.
Discomfort in their body.
We can bring our attention to our toes.
We can make our toes relax them and smile to our toes.
Breathing in.
I enjoy my inbreath breathing out.
I enjoy my outbreath.
Breathing in.
I feel grateful to be alive right now, in this moment.
Breathing out.
I send my energy of gratitude to all beings.