So,
Then.
.
.
Welcome to the everyday evening meditation.
To calm down our mind and have a pause button.
So you can get comfy and close your eyes or lower your view.
And together we will take three deep breaths into our nose.
Holding the breath for a couple of seconds.
And gently breathing out through the mouth.
Starting right now.
Breathing in.
.
.
Holding the breath,
And release gently through the mouth.
And breathing in.
Holding the breath.
And gently releasing through the mouth.
And one more time.
Breathing in,
Holding the breath.
And gently breathing out through the mouth.
And then you can let flow your breathing.
Naturally.
As it's supposed to be.
And for this and other meditations we can say to ourselves and not only meditating for myself today.
But for all living beings in this world.
And then you can give a little bit more trust.
To your seating.
Position and contact to your seat.
Let yourself fall into.
To relaxation.
And take a little inside view.
How your body feels right now.
Are there any tensions?
And muscles.
Neck,
Shoulders,
Jaw.
Under any basic needs.
Your body wants to tell you.
Being thirsty.
Hungry.
Sleepy.
Then,
Go to your everyday life mind.
Like you entering a cinema.
And see what kind of film.
Will appear upon the canvas.
What kind of thoughts?
Are flashing by.
What's dim?
In the neuter way.
Without judgment.
Good or bad.
And then you can.
.
.
Leave the cinema again.
And focus on your breath.
Feel how to breathing.
Goes into your nose to airstream.
Filling your lungs,
Your belly,
Is rising.
And then lowering.
Again.
Stream goes up,
Warmed up.
By the body.
Going out of your nose.
Allow yourself.
This moment.
Just to be.
In and out.
Become one.
With your breathing.
With every exhale you get more.
And deeper relax.
Can feel that.
By your hands getting warm.
Your heartbeat lowers.
You may be also feeling ticklish.
On your lips.
FINGERS You're free.
Enjoy the concert.
Comfort of just being.
And letting go.
End.
Take a couple of deep breaths.
Conscious breaths.
Feel your body.
How does your body feel right now?
Compared to The body is skin.
The beginning,
Gently move your fingers.
Wiggle your toes.
Take your time.
Enjoy.
This loneliness.
And when you're ready.
.
.
You can follow the impulse.
To stretch out your arms.
Like waking up after a wonderful sleep.
Tends to muscles.
Yawn.
You can wrap your face awake.
With your hands.
You can massage your jaw muscles below your ears.
At the neck.
And go forward to the chin along the lower jaw.
You can massage your neck muscles.
From the head along the spine down to the start of the shoulders.
Then you can use one arm.
Put him on the other side of our shoulder.
And massage the shoulder.
You can use the other arm to assist the elbow to push the arm forward on the back.
To reach other regions.
You wouldn't reach without.
And take a massage on your shoulder blades and in between.
You even can relax your chin on the elbow.
And then you can Switch the arm and do the same.
Then you can wrap your arms awake,
Actuating the blood circulation.
Pats the arms awake.
From the shoulders to the hand wrists.
And done.
Like a monkey does,
But with the fingertips building like a claw.
You can drum upon your breastbone.
And breast muscles.
From side to side,
But up and down.
And you can hum a tone you prefer.
You Then you can leave your hands upon your thighs.
And if not done yet,
You can.
Open up your eyes.
Raise your view.
Alright.
