I'm welcoming you everybody.
I'm happy to see some familiar faces.
We're in this just be series where we're cultivating just being ourselves together in community.
I have like a basic structure what we do every time.
So it's like a small movement and we settle in,
Set an intention.
Deepen our intention and being with ourselves in the body and in the body scan.
And afterwards we do a heart visualization where we connect to our inner light and share this light with everybody in this community.
And I always put a focus on different things.
So today I will put a focus on movement.
I always do like a little bit different also that you can find out for yourself what is suitable for you and what isn't.
Really is.
Where you find yourself comfortable.
And for me,
Mindfulness is not just like sitting.
But being in the present moment,
And we are.
.
.
In the present moment in so different times and so different environments also and our practice at home we can also like change a little bit sometimes.
But.
Always the practice of being there,
Being with our senses,
Being in this moment is the same for me.
So we have one part in this practice we're doing together where we set our intention clearly.
And moving it through our whole body.
If at any point this is.
.
.
For your valuable what I'm doing here,
This work.
Then I would appreciate so much donations so I can continue with my work,
Upload meditations and doing these lives together with you.
I invite you today to start in a standing position.
You always can also come.
Down in a seated position,
However you feel like it.
But just experience it,
Maybe.
So,
I disconnect our heart into a breath.
Take a deep inhale through the nose.
And an exhale through the mouth.
And arrive into this space together.
With the others meditating.
And thank you so much for taking this time for this interview.
Being yourself.
Be yourself in community,
Just as you are.
Breathe in again through your nose.
And exhale through the mouth.
And last time.
Inhale through the nose.
And exhale through mouth.
I brought you something that I wrote yesterday.
I'd like you to contemplate it and open the space with this.
So let it sink in and take what resonates with you and leave everything behind,
What doesn't.
Life's soul's invitation to express itself.
In this present moment,
We hold space for whatever arises,
Seeing it.
Touching it.
Embracing it with all our senses.
Here,
In this shared sacred space,
We allow ourselves to heal and rejoice in the pure beauty Simply being.
Add the second single bead.
And observe what is arising.
Whatever arises,
Let it be there.
And welcome it with loving awareness.
Before we go into a still posture.
We'll practice the movement,
Let you guide with the music.
And be in this moment with your body.
The music.
And deep breath.
Guide yourself intuitively.
Start with the heart,
Sensing the heart.
Let's see whatever wants to be moved right now.
Just move it.
Maybe it's your head.
Maybe it's your feet,
Maybe you say you want to massage.
The jaw.
Or some other part of your body that you want to stretch.
Maybe jump,
Whatever feels right for you in this present moment.
To give the body,
Your body,
What it needs before we settle in.
To a still posture.
Breathe in through the nose and exit through the mouth.
So connect deeply with your breath and the movement.
So you can observe.
How the breath and the movements.
Are playing together.
So I like to dance,
For example,
Often.
But if you want to stretch,
I give you a massage.
And like being present in however you're moving.
Is also mindfulness and like giving you the space to move however your body feels like.
It's also nice.
So this is also being as well.
Just bored.
Maybe do some movements what you normally don't do allow yourself like to look ridiculous.
Maybe there is something your body needs.
Sins.
And if it's just Denison.
.
.
Do whatever is suitable for you right now.
And while moving.
I would like you to focus on your heart area and send the breath to the heart area.
And see.
What intention?
You want to.
.
.
Give this class today.
See if you can sense an intention,
What is connected to your heart.
To your highest soul.
So maybe.
.
.
Your intention today is peace.
Or calm.
How you want to find inspiration.
And clarity.
Or maybe it's just being yourself in every moment through the practice and letting arise everything.
What wants to be here right now and also those parts you normally don't see.
It's all okay.
So often the first intention,
What pops up,
Is the one we need to work.
On.
So you pick this one And then breathe the intention in through the nose and let it sink into your heart.
And again,
Breathe the intention into the nose and let it sink into your heart.
And last time breathe the intention you set for today's class in through the nose let it sink in to your ears and then out of this heart space maybe with movement spreading this intention to your body your whole body system.
So you dance the intention,
You move with the intention.
And embody the intention already in this moment.
And you connect You can also connect your breath again for setting the intention.
And spread the intention every cell.
Let's say body and mind is probably the intention and maybe you can.
Do some visualization where the.
.
.
And tension is surrounding yourself also.
Say you are.
In this intention.
In your body,
Through the whole soul and outside,
And you become the intention to really tap into it,
How it feels like.
And then Come to a still posture.
Do like the last movements you want to do.
All the last stretches.
And get slower.
Till you find in a standing position.
And feed them on the ground.
So posture.
And connect again with your heart.
And the intention.
And sends them to your body.
How are you feeling?
Why are you connected with your intention?
How is your body-mind complex feeling right now?
And now I'd like you to inhale again,
The intention,
And exhale everything what doesn't serve your intention now or what doesn't serve you for just being yourself and exhale everything out.
What you're doing for you right now.
And maybe you see what you don't need right now.
Clearly.
Intentionally or you don't know it and you just release it anyways.
Inhale your intention and exhale everything what you don't need.
Last time,
Inhale the intention and exhale everything you don't need.
And sense into your body and still posture standing with your spine straight.
How are you feeling?
I would love you to prepare everything so you can lay down and let this sink in.
This movement practice.
With a body scan.
So we get deeper,
Prepare everything so we can lay down.
You can also do this practice.
In a seated position.
Give yourself the time to set it really in to a onto your back.
Maybe you need a blanket as the body can get cold but we moved ourselves.
It can be that the body will still be warm.
Maybe you want to drink a sip of water.
I think I'm going to drink some.
And while you're flat on your back.
Feel.
Into your body.
Really deeply connect.
To this present moment right now.
And you can be grateful for yourself for showing up every day for yourself and for your loved ones.
Your feet are wide apart.
Your palms are facing upwards,
Your arms next to the body.
Your neck is soft.
And you can gently close your eyes if you haven't done so.
Close your mouth.
The lips are.
.
.
Touching each other.
Okay.
Our part.
From each other.
And your tongue can find the place.
Where it wants to be right now,
In this present moment.
Allow yourself to sink into the ground.
And feeling how you're protected.
In this present moment,
Moment by moment.
Now you don't have to do anything.
Just be.
Be with yourself.
And with everything what arises.
That's your safe space here.
Fingers slightly can roll in.
And really let the weight of your body sink in.
To the earth,
To the ground beneath you.
We're doing a short body scan.
And always focus on your breath.
What I'm saying,
What part of the body I'm mentioning,
And really sense on the part Maybe your mind gets distracted.
Then find the part of the body again.
And connect your breath into the body part and send the breath to the body part in every present moment and really find the Relaxation,
Yeah.
So relax your feet.
Relax,
Relax.
Let them sink in.
Down.
Your hip area.
Upper back.
Belly.
Tschüss!
Arms,
And head.
Sense the body.
Laying here.
I did this really quick for you to see.
To connect that you can do it quickly connect to your body in every moment when you like but now we go a little bit deeper slower into this full body scan.
We start with the head.
Sends into your crown.
Fear whatever arises.
Is exactly right as it is in this present moment.
Feel into the crown area.
And if you like.
You can also connect.
This area with your intention.
Just feel.
Whatever arises is fine.
And let go of every tension which doesn't need to be here right now.
And connect to your eyebrows and sense into your eyebrows and feel them.
Or also sense into your eyes.
And left eye.
And feel your right eye.
Both eyes at the same time.
And then give the rest an A.
So it can nourish for the day,
Yeah.
Sends into your ears.
Really deeply connect.
Maybe you can feel the skin.
Off your ears.
Just be present with your ears.
And sing Dave,
Dave,
Dave.
In this present moment.
Connected with your ears.
Focus the attention on your nose area.
Feel at home.
And sense the air.
Flowing into the nose and out through the nose.
And feel with every exhale that you can sink deeper and deeper and deeper into relaxation.
Connecting to yourself.
Maybe you can sense different temperature while you're inhaling and while you're exhaling through the nose.
Just observe.
Does observe how the air is going through the nostrils.
Both nostrils at the same time,
Or is it just the right side or the left side?
See by yourself.
Now sense the mouth area,
Your lips,
Tongue.
And let everything arise what wants to arise in this present moment.
See what sensations are coming up.
Now I invite you to shift your attention to Yuri.
Throat area.
Sends into your throat.
And then to your neck and release.
Sense your whole head and the throat and neck area.
And just be with the sensations that are coming up Now I invite you to sense into your chest area.
And let the shoulders sink a little bit deeper onto the ground.
And sends into your chest area.
And see if there's something stored what wants to be released.
And let it just gently.
.
.
Away and open space for being present.
Every exhale you get deep and deep into relaxation.
Connecting to your true self and to your soul.
Being truthfully to yourself.
Rawr!
Sense into your arms,
Both arms at the same time.
Really sensitive to them.
To the muscles,
Maybe you can even feel your bones.
Let go.
Whatever holds you back from being fully present now.
And to both hands at the same time.
Through your fingers.
Your palms.
Now connect to your belly area.
And sense that there is movement even though you're lying down right now smooth movement.
Every breath you can feel.
The belly rising.
Every hour,
Breath forward and again.
Send some to your belly area.
And be there present.
And also here release everything what holds you back of being just present here right now.
And let everything rise what wants to rise right now.
Know that every part of yourself is welcome.
Always welcome.
Now sends into your upper back.
Release tension and everything what holds you back of fully being present.
Let everything release what holds you back from clarity.
Just be.
And to know the way.
In a fully relaxed state,
We know the way.
So now focus on your lower back.
Send some to your lower back.
And that everything arise,
Wants to arise right now.
And let also everything release what wants to be released right now.
And connect to your soul.
Now your hip area.
Focus on your hip area.
And release all the tension.
And to the front.
And see that eye releasing.
You make space,
You make space of fully being present,
Fully being you and connecting to peace,
Calm and clarity.
Now focus your breath and attention to your legs,
The upper legs.
Sends into your legs.
Maybe even sense your bones.
And your knees.
What is coming up here?
At a pace Oh,
Hello there.
Deeply sense into this area of your body.
And let everything be as it is right now.
And release what holds you back.
And now your feet,
Both feet at the same time,
Feel into your feet.
Send the breath to your feet.
Sense into them.
Now feel the whole right side of your body.
And feel the whole left side of your body.
Peel the whole front side of your body.
And the whole back side of your body And now feel the whole body at once.
Feel the whole body at once.
Feel the whole body at once.
Just observe.
Observe your body-mind complex.
And feel into this present moment.
And see how your breath is connecting you to this present moment,
Moment by moment.
Where you stay in the meditation.
But I invite you now to slowly roll on your right side.
If you can have the eyes closed.
So,
Wow.
Slowly,
Slowly coming to a seated position.
Really slowly find your meditation posture,
Your meditation posture when you're sitting,
Seated position.
Put something under your hips.
So your spine can be really straight.
And see if you can find the relaxation you've got from laying on your back.
You can find it also where you see it.
So I invite you now.
Put your feet and legs in the position what is suitable for you.
Right now.
Straighten your spine.
From the barrier to the crown.
From your shoulders up and down,
Your palms facing up.
And gently close your eyes again,
If you had them open.
Come on,
Come on.
And relax.
Find the same relaxation you got.
When you were lying down.
But now in a seated position.
Often the tense parts in our body don't need to be tense.
That are not,
That is not,
Um.
.
.
It doesn't need to be tensed while we are holding the posture.
There are just certain muscles that need to be for holding the posture.
So release everything,
Every tension that is not important for holding the posture.
While your spine is straight,
You now relax the feet,
The legs.
Release the lower back and your belly.
The upper back and the chest.
And relax your arms and hands.
Road to the head area.
And after you know,
It's the text after you know.
The mask and right to the heart.
And now imagine your heart is nostrils.
Breathe in through the heart.
And out through the heart.
And again in through the heart.
And out through the heart.
So with this practice you're really connecting to your heart space.
If you want to connect to your heart,
You just can also sit down.
At any point in the day.
And breathe in through the heart.
And now I invite you to imagine a small Bye.
Shining light in your heart area.
Imagine the moon,
The full moon.
I think yesterday we got the full moon.
Imagine this moon being in your heart space.
Shining its light,
And that's your light.
Imagine this ball,
Your light.
Your energy in this heart area.
Really really big.
Shining so bright.
And see if you can play with it.
It's your energy and you can decide.
How much energy you want to spread.
Let's try to make the ball a little bit smaller So really,
Really tiny.
And bigger.
See how fast you can change it.
With practice it will be so much easier.
Let's see.
What changes while you expand in your light?
What changes can you observe in your body-mind complex?
When you're changing this light.
Maybe you can see it,
Maybe you can sense it.
And feel what is now suitable for you,
How much you want to shine this light.
I invite you play a little bit more with this light and see if you can send the light to the front of your body.
And outside of your body.
Can you also send it to the right side of your body?
Then back and to the left side of your body.
Let it overflow to the left.
Then to the diagonals.
Can you send light there?
And upwards.
And down.
In a sense that you can send the light everywhere.
So it overflows and folds.
Your body and the room you're sitting in.
So make this light so bright that it fills every cell of your body and the room.
You're sitting in.
A little further.
Spread your lights outside and see.
Where it can reach?
How far can it reach today?
Maybe you can reach to the others meditating.
With you together at the same time.
And connecting our light and creating a field.
Of loving awareness and just being ourselves and holding ourselves and the others in community.
I will lie.
Sense what is right for you.
You know now how to play with this light.
So really stay there where it's the most uplifting and suitable for you,
What your body can hold also.
And right there,
When we are fully relaxed,
Shining our light,
We need good frequency to receive a message from our heart.
So maybe for you now it's time to connect deeply to your heart and sense that there is something for you,
What you need to know today.
So actually you are asking yourself,
And getting the wisdom.
Of yourself.
You created the perfect environment for accessing.
Your inner wisdom.
So maybe now it's the time to ask.
And I invite you also to take your light.
To your day.
Through the whole day and connect to light,
All the other beings you're meeting.
Connect again with your breath.
And also the intention you set for today's class.
Connect again to your intention from today.
Breathe that in.
Loud.
And.
.
.
At the next exhale,
Breathe everything out.
Watch.
Hold you back or really embodying your intention.
And for really being yourself.
So we're in.
And out,
Maybe through the mouth to really release.
And slowly we're coming back to the room so connect a little bit deeper with your breath through the nose and exhale through the mouth to bring your hair back into the room And breathe in through the nose,
And out through the mouth.
And maybe move your fingers.
Put your hands over your eyes.
Welcoming you back and thanking yourself for doing this practice.
And slowly In your time you can come back.
And I really thank you for practicing today.
