agol 15 med guided meditation led 1

[Говорящий 2] (0:00 - 0:30)
I'd like to start tonight with a meditation, so please, if you can, it's good to sit on the edge of the seat, on the front edge, and straighten up your back, very straight. You can relax your hands on your knees. Make sure your feet are set down strong and stably.

[Говорящий 1] (0:37 - 1:30)
Relax your forehead. Relax your eyes. Relax your lips.

Smile just a little bit. Pull your belly button towards your backbone. Release your shoulders and pull them back just a touch.

Puff out your chest. Relax your fingers. And then please come slowly to your breath.

[Говорящий 2] (1:30 - 1:46)
Start watching your breath. We'll spend a few minutes just on the breath. Breathe through your nose if you can.

Follow the breath in and out. When your mind wanders, try to bring it back to your breath. Lightly, happily, joyfully.

[Говорящий 1] (1:47 - 4:11)
Watch your breath. And please focus on the place between your eyebrows and a little bit up, maybe half an inch higher.

[Говорящий 2] (4:13 - 4:20)
And then drill down into your head, maybe an inch into your head.

[Говорящий 1] (4:21 - 4:54)
And please picture there a soft white light as if there's a diamond or a pearl there which is giving off a sort of a fuzzy, friendly, warm, soft ball of light inside your brain, between your eyebrows, inside your head, a little bit, one inch.

[Говорящий 2] (4:57 - 5:17)
We're going to relax there and just focus on that light. If you get distracted or think of something else, then gently and happily bring your mind back to the light and enjoy the light, soft, beautiful light, which is making your mind clear and strong.

[Говорящий 1] (6:37 - 7:25)
Now please come to your throat, to the depression above your chest and at the base of your throat. And see there, sunken into the body, is a similar light, but this one is ruby red, beautiful, glistening, warm, fuzzy, blood red, beautiful, like a very fine ruby. And we'll stay on that red color, ruby, for a few minutes.

[Говорящий 2] (7:26 - 7:31)
If you get distracted or think of something else, then slowly bring your mind back.

[Говорящий 1] (8:50 - 9:12)
Now please bring your mind to your chest and deep down inside your chest. Let's make it almost to the backbone. At the level of your heart is a beautiful blue light, like a sapphire, like a fine royal blue sapphire.

[Говорящий 2] (9:15 - 9:49)
And it's giving a beautiful blue light, not a sharp light or not a glaring light, but a soft, gentle, fuzzy light, a fulgent light, but a deep blue. And then in your awareness you can keep the feeling of the white light and the red light and add the blue light, so you are like a human Christmas tree.

[Говорящий 1] (11:16 - 11:44)
The last thing in this meditation, I'd like to ask that you imagine yourself when you get up tomorrow morning, that you send these three lights to yourself tomorrow morning. The light in your head will make you act more kindly to people.

[Говорящий 2] (11:44 - 11:59)
The light in your throat will change your words to more beautiful words. And the light in your heart will give you very strong feelings of love for the people you meet tomorrow.

[Говорящий 1] (12:00 - 14:32)
So wake up with kind words and kind actions and happy thoughts, compassionate thoughts, and these lights will help you remember. Remember. Imagine yourself waking up tomorrow with the three lights.

And please come back to your breath, but keep your mind locked on the breath. Don't start thinking about other things. And then slowly you can open your eyes.

Stretch, take a good stretch. You can twist. Try to wake up.

[Говорящий 2] (14:34 - 14:39)
I had Thai iced tea and a sip of coffee and a hot chocolate, but it didn't work.