Hi,
My name is Inge.
I'll guide you through today's practice.
This meditation combines several practices including mindfulness,
Sense awareness and visualization.
I'll invite you to experience that your mind and your body can be a safe space,
That you have the power to shape your inner experience.
Are you ready?
Sitting in a comfortable and seated position,
Hands can be on your knees,
Rolling the shoulders up and relaxing at ease down the back.
Taking a deep inhale all the way up and exhaling with a long sigh.
Let's first use our senses to become mindful and comfortable in the place that we're currently in.
Take a moment to look in front of you.
Notice the play of light and colors and perhaps naming an object that you see.
Can you take a look at the space in between that object and yourself?
Can you gaze into that space?
Maybe you want to take notice of the full space around you.
It's long enough so you feel comfortable to gently close your eyes.
And as your eyes comfortably close,
Pay close attention to anything you hear.
Notice nearby.
Noticing sounds further away.
You don't have to attach any quality or judgment to them.
The only thing you do is receive them and then allowing them to fade into the distance.
And take a deep breath in through your nose.
And as air slowly enters through your nostrils,
Notice what this space smells like.
Become comfortable with the quality of the air around you.
And then bringing your awareness to your sits bones.
Supporting you from the ground up.
And feeling the lengthening of your body with every inhale.
And the heaviness of your body with every exhale.
Allow your body to be carried by the support beneath you.
And for these next few moments see if you can sense the full length of your breath.
Feeling the flow all the way from your belly through the side ribs all the way up to the chest.
And really feeling the movement.
Feeling the rise and fall of your breath beyond your core.
All the way towards your arms,
Hands,
Legs and feet.
Sensing your body sitting here as a whole.
And as you allow your attention to go wider,
Notice how you feel in this room,
In this body,
In this moment.
And when you feel ready,
I'll use these senses to bring you towards a new space to which you can always return in your mind at any time you wish to do so.
I'd like to invite you to think of a place either in memory or in your imagination where you felt comfortable,
Peaceful and supported.
Maybe a gorgeous lake in the mountains,
Your favorite yoga studio,
An empty football field or a dinner party with friends.
Whatever makes you feel right where you belong and allows you to feel connected.
See if you can allow your mind to bring you to what comes to mind most easily.
There's no need to work hard.
When you've found a place where you feel peaceful and connected,
Take a look around you.
Is it light or dark?
Colorful?
Gray?
Serene?
Busy?
What can you see and name close by?
What can you see and name further away?
Open your ears.
What do you hear?
Is it the sweet sound of silence?
Or is it soundful?
Do you hear other creatures or forces of nature?
What can you hear close by?
What can you hear in the distance?
Take a deep breath in through your nose.
Do you smell the weather,
The surroundings,
Other beings?
Bring your attention towards your fate.
How does the structure of the surface beneath you feel?
What can you touch with your hands?
What can you feel on the skin of your face?
Feel into your heart.
How does it feel emotionally being in this place?
In the next few minutes you can allow your mind to flow freely here.
You can move,
Stay put.
There's no right or wrong.
Just trust your mind and let go.
You can act.
You You And if your attention drifts to other places If thoughts come to visit you and draw you to someplace else Just be thankful that you notice this drift And then bring yourself back to your place the same way you came in You can use your senses to guide yourself back Looking around Listening to the sounds here Smelling the quality of the air The quality of the air touching the ground And just noticing how you feel And once you're back Gently let go Sit back and watch what happens You You You You You You Noticing how we feel in this body The touch of your hands on your legs Lengthening of your spine as you inhale Air through your mouth as you exhale Allowing your shoulders to gently move Taking in the smell of the room that you're in Orienting yourself in the space around you And getting familiar again with the sounds And when you're ready You can slowly flutter your eyes open And take in your thoughts You can slowly flutter your eyes open and take in your surrounding Thank you so much for sharing your practice with me And allowing me to guide you to this special place in your mind I'm looking forward to practicing together again
