agol 15 med guided meditation led 3

[Говорящий 1] (0:00 - 1:50)
So I'd like to start with a meditation, okay? Please relax your mouth, corners of your lips. Pay attention to the corners of your lips.

Maybe even smile a little bit. Relax your eyelids. Relax your forehead.

Pull in your tummy a little bit. Relax your fingers. Relax your shoulders and pull your shoulder blades together a little bit in the back.

Puff out your chest just a little bit, but keep your tailbone long, the bottom part of your spine. And please slowly come to your breath. Watch your breath.

[Говорящий 2] (3:53 - 4:10)
Then please ask your teacher, whoever that may be, it could be someone who was your teacher in the past, it could be someone you haven't met yet, but you imagine what they're like, or it could be a teacher that you have now, a close teacher, your closest teacher.

[Говорящий 1] (4:12 - 9:24)
Then please bring them to sit in front of you. Enjoy having them there. Watch them.

Look at them with your mind's eye and just appreciate them a little bit. And imagine sunk into their forehead, about an inch between the eyebrows, an inch above that spot, is a beautiful white light, soft glow. It comes from a diamond, just inside their head, about an inch into their head.

Enjoy that beautiful light, warmth, sense of happiness comes from this light. Then in the hollow of their throat, a red jewel deep inside their body, like close to the spine, with a warm dark red light. And then at their heart, deep inside their chest, a beautiful sapphire with a soft glow around it, behind their heart.

Then they lean towards you and your body starts touching slightly. And from their forehead, the light spreads to your own forehead.

[Говорящий 2] (9:25 - 9:36)
And from their throat, the red light spreads to your own throat. And from their chest, which is touching your chest, the blue light spreads.

[Говорящий 1] (9:38 - 12:34)
Then you have these three jewels and these three lights inside of your body, and you feel like a different person. You feel inspired to be a better person. Speak kindly, think clearly, happily, do good things for other people.

There's some kind of power or strength has come into you from these three lights, from your teacher. And that power will come to you, that strength will come to you all day, every day, when you're tired, when you're not sure of yourself. And that strength is always there in those three lights.

You just have to remember it. Then without losing your focus, please bring your mind to your breath. Don't start thinking about other things.

Tie the mind to the breath. You can slowly open your eyes, stretch your arms, take a twist.