So.
.
.
Can.
Get comfy now and close your eyes.
On the value of you.
And together we will take three deep breaths.
Into our nose,
Holding the breath.
And then breathing out gently.
Through the mouth.
Starting right now.
Breathing in.
.
.
Holding the breath.
And gently breathing out through the mouth.
And breathing in,
Holding the breath.
And gently breathing out through the mouth.
And breathing in.
Holding the breath.
And gently breathing out through the mouth.
And then let your breath flow naturally.
As it's supposed to be.
And give a little bit more trust to the contact to the sea.
You also can lean back.
It forward.
Just let yourself all in two.
Deeper relaxation.
And then we can do an inside view.
How our body feels right now.
And we scan our body.
From head to toe.
Inside looking for.
Any tensions.
Maybe in the shoulders.
The neck.
The jaw.
Maybe you stumble over.
A feeling.
You also can listen to your body.
The basic needs.
It tells you.
Needs like sleep.
Eating.
Drinking.
Look at it for.
In a neutral way,
Not for hesitation,
Just for recognition.
And then we You take your awareness to your everyday mind.
Your thoughts rushing by.
Thoughts of yesterday.
Presence.
The tomorrow.
Thoughts about events.
Man,
I'm s- and lines,
And you think.
Just watch those thoughts like it.
Clouds passing by in the sky.
And don't try.
Catch on there.
Just be.
Aware of them.
And then you can let them go.
And flow away.
We will take care of them later on.
Instead now you can.
Take care of your breathing.
So shift your awareness.
To your breath.
Inhale and exhale.
You can recognize your breathing.
Putting your hands below your belly button.
And feeling the stomach.
Rising.
Lowering.
You also can follow.
The stream of air.
Coming into your nose.
Filling your lungs.
And mix.
Going out again.
From nose or mouth.
For this meditation,
Let's concentrate.
On the stomach.
On the belly.
Raising.
Lowering.
Inhaling Thanks for listening.
Heal the breath,
Come and go.
Allow yourself just to be.
Breathe me.
Lingering.
More and more.
You can feel you get deeper relaxed.
Just by concentrating.
On your breath.
I want more.
Deeper and deeper.
You get in contact with yourself.
And your body.
Calming down.
And soul.
Not only can let go of the outside world,
But also for this meditation.
And let go the feeling of time.
Me as a teacher will take care of that for you.
That's how Rav got you.
You can't listen to it.
Like ocean waves.
And to be each.
A breath is a wonderful teacher.
And you can listen to him every day.
Anytime.
Teaching you that.
Everything comes and goes.
Appears and disappears.
Breathing is effortless most of the time.
And energizes us.
It's wonderful.
Oxygen.
Keeping us alive.
And also down.
Automatically.
And serving.
The breath is teaching you.
To go with the flow.
Time goes by.
What all runs down the river.
And holding back the breath.
Is taking a lot of energy.
And it's undeniable.
That you have to release it all.
We go on.
Raving.
These are kind of.
.
.
The three following wisdoms of the breathing.
Everything comes and goes.
Go with the flow.
Don't hold back.
End.
Let go.
Don't try.
To turn back to time.
Everything has its process.
And stay.
At the belly.
Still got your hands on that?
Theaterizing,
And glowering.
And open up your awareness.
Allow your thoughts.
Is like.
Leaves on the river.
You,
The observer,
Watching them.
As in by.
Don't try to follow them.
Just breathe.
Recognized form.
And label them like.
A leaf.
Interesting.
When you think about your work.
Will that thought.
When you're thinking about to schedule your week.
You can label it thought planning.
You'll find any label a word.
Or the thoughts rushing by through your head.
Even feelings,
Coming up.
Can be labeled like that.
And by observing your thoughts just be playful.
Look at this child,
Curious.
And don't be frustrated at catching up the fast.
Remember.
You're the one sitting at the river.
Enjoying watching.
Things flow by.
I now give you a couple of minutes.
To train.
Now stay in silence and come back when it's time.
Them.
Gently.
Take your awareness back.
Your body.
Take a couple of deep,
Good,
Conscious breaths.
Feel the contact to your clothing.
To your seat.
Yeah,
I am.
In a feed.
Gently move your fingers.
And your channels.
To wake your body up.
Take your time,
Don't hesitate.
Enjoy this fullness.
Of that process.
10.
Gently.
Can follow the impulse.
Stretch out your arms.
Tense the muscles.
And yawn like.
In the app after.
A blissful sleep.
Use your warm hands.
To rub your face away.
Massage here.
Jaw muscles,
Below your ears.
At the neck.
Behind the jawbone.
And.
.
.
Move forward along the lower jaw.
And massage toward your chin.
Strive them out.
Also,
Take both hands.
Upon your neck muscles.
Along.
Your spine from the head.
Massage in them.
Like rolling cookie dough rolls.
On making sushi.
Always along the spine,
Just the muscles,
Not the spine.
Down to the shoulders.
As far as you can and it feels good.
Then you can use one arm.
And put at all the hand on the opposite shoulder.
And give a massage.
The other hand,
Which is free.
You can put that on the elbow.
And support your arm.
Also pushing the arm far back.
To the shoulder,
Reaching regions.
You wouldn't reach us without the assist.
And massage your shoulder.
You also Can you put your chin?
On the elbow.
Of the arm or just do the massage.
Relaxing.
Like a cushion.
And then switch.
The shoulder,
Round your shoulders if you can.
Rub your arms awake from shoulder to hand wrists.
I even can pet them awake.
Finally.
And use your fingertips.
Make.
Sounds upon your chest.
To rub on the chest with your fingertips like this.
Making a claw drum on the chest like monkeys do but gently and you can also hum a tone.
To vibrate your breast.
A tone you like.
Thank you.
NANANANANANANANANAN then you can lift your hands.
On your thighs.
Or the arm rests.
And if not done yet,
You can.
Open your eyes.
Or raise your view.
And you can enjoy the visual impact.
Realizing yourself and your environment.
