Hi,
My name is Inga.
I 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.
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.
Just long enough so you feel comfortable to gently close your eyes.
And as your eyes comfortably close,
Pay close attention to anything you hear.
Sounds nearby,
Noticing sounds further away.
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.
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.
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 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'd like to invite you to think of a place where you felt comfortable,
Peaceful and supported.
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 found a place where you feel peaceful and connected,
Take a look around you.
Is it light or dark?
Serene?
Busy?
Can you see a name close by?
What can you see and name further?
Open your ears.
Is it the sweet sound of silence or is it sound for your other creatures or forces of nature?
Can you hear close by?
What can you hear in the distance?
Take a deep breath in through your nose.
Can you smell the weather,
The surroundings,
Other beings?
Pay attention towards your feet.
Notice 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.
Stay put.
There's no right or wrong.
Just trust your mind and let go.
And if your attention drifts to other places,
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 by listening to the sounds here.
Touching the ground,
Just noticing how you feel.
Gently let go.
Sit back.
We leave our place the same way we came in.
Walk,
Swim,
Fly or float.
Imagine taking the path back.
Noticing how we feel in this body.
The touch of your hands on your legs.
The lengthening of your spine.
As you inhale,
Air through your mouth.
As you exhale,
Taking in the smell of the room that you're in.
Getting familiar again with the sound.
And when you're ready,
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.
