Hello everybody,
Hello you,
Who's listening,
I'm grateful for your presence,
I'm coming straight from a yoga class I gave today,
Right now I felt the call to just record a meditation meditation before bed,
So I invite you now to find a comfortable position where your spine can be straight,
Your position where you can meditate really good,
So when you know,
Or because it's before bed,
You can also lay down flat on your back in Shavasana pose,
The legs are not touching each other,
The feet are a little bit more than hip-wide apart,
And the arms are next to the body,
And a little bit of space,
The hands turning upward,
So in whatever position you're in now,
You can just get into yourself,
And connect to your breath,
So in case you're sitting,
You can have a straight spine,
Or your shoulders broken down,
And close your eyes gently,
Your mouth is also closed,
The teeth are apart,
The tongue can find its place,
Wherever it wants to be,
Pretty soft when you're sitting,
The hands are so much close to the front body,
So the chest can be open,
Now I invite you to relax the lower body,
Relax the feet,
The lower legs,
And also your hip area,
The legs,
The lower back,
And the belly,
And relax also the upper back,
And the arms,
Relax your chest,
And your throat,
Relax also the front,
The face,
All the muscles which you don't need right now,
To be relaxed,
Relax the whole head,
Relax the whole right side of your body,
And relax the whole left side of the body,
Relax the whole body,
In case you're sitting,
Without losing the posture,
Anything you don't need can be released right now,
Through the breath,
Anything you don't need,
For restful sleep,
Just can go away now,
You go deeper and deeper,
In that state which you need,
Get nurtured for sleep,
And everything which your system doesn't need right now,
Just let it go,
Breathe in with me,
For 1,
2,
3,
And out,
3,
2,
1,
Out,
Again,
1,
2,
3,
And 3,
2,
1,
Out,
You can also count a little bit longer,
Depends how your breath is right now,
Just continue a while,
And continue to move your breath,
You can breathe out through the mouth,
And breathe in through the nose,
Let everything with the out breath go away,
And repeat it as much often as you need it,
To find yourself in a more calmer state,
And now I invite you to move a little bit your body,
And move it however it feels good,
Also when you're lying down you can move a bit,
You can turn your head a little bit to the left and to the right,
Let it roll and flow,
And if you feel like shaking,
Or I don't know,
Whatever movement is coming to your mind right now,
And just do that,
Do also every sound you need to do right now before going to bed,
You can pause the record now if you need to,
If you need to shake a little bit more,
Move a little bit more the body,
If you feel finished and just go back into the position you had before,
Feel that the body can go back in the same position,
And now be still,
And you don't need to move the body right now,
The body is now good prepared for the meditation that follows,
That we did before was also meditation,
I hope you could connect a little bit deeper with yourself,
Now rest for a moment in your breath,
Just observe how the breath is going into the nose,
And out through the nose,
So just continue breathing through the nose,
Inhaling and exhaling,
You don't need to change anything,
Just stay here and observe,
What can you recognise in that present moment,
Connect to the moment through the breath,
The breath has the potential to connect you to the present moment always,
You can use it as an anchor to connect yourself with the moment right now,
And while you're doing that,
Thoughts may rise,
Feelings may rise,
And everything is welcome here,
You don't need to push anything away,
You just stay with everything that comes up,
And it's okay,
Everything is okay right now,
And just watch what shows,
You can see right now,
You can see colours,
Maybe you hear something,
Everything is welcome here in this space,
The time you create space for unconditional love and pure acceptance of that what is,
And it can give you a lot of clear visions,
Maybe you can also sense differences in the temperature while you're breathing through the breaths,
Just rest a little bit of your attention at your nose area,
Letting everything be as it is in that present moment,
And now I invite you to rest your awareness at the heart area,
You can put your hands there,
To the heart area,
Or just feel the heart area,
And then you can recognise what your eyes are doing,
And we're still in the same place,
Even though you're connecting with your heart area,
And feel how the heart area feels,
Does it feel small and hard,
Or does it feel really soft and open,
Or is it somewhere in between?
I invite you now to open your heart a little bit more,
And see if you can get to a point in your heart centre,
Similar things align,
Nutrition,
Feelings,
Knowledge,
And then open that wisdom out,
Spread it out,
First just in the area of your heart and with the limitations of the body,
Then fill it really up,
Maybe with some colours,
Whatever comes up,
And then widen that experience,
Outside of the physical body you've got,
Widen it up,
And see how far it can reach,
How far can the sensation of the heart area reach,
From the centre of your heart,
To the whole outside,
How far,
And then maybe you can feel the connection to other hearts,
Other beings,
In this present moment,
Maybe you can feel the connection,
Almost there,
Always,
With every other being in the world,
And there you can rest your attention,
Stay here for a minute,
Stay here and recognise this peaceful moment,
Where you are connected to everything,
You are at the heart centre,
Widened,
And opened up,
For everything what is,
In that present moment,
Let your attention rest here,
In the heart area,
Without,
Open your eyes,
Recognise all the impulses that are coming to dance inside of your body,
This continuous flow,
Through every cell of your body,
Go deeper,
Connect the soul,
Your true soul,
And you can sense it,
Maybe you can rest here,
Really everything is welcome to have open your eyes,
Don't have to worry,
And now I invite you to connect yourself to an image,
So imagine that you are awake,
From the ocean,
It can happen that your body wants to move right now,
Just gently from side to side,
Or just sit still,
There is movement anyways,
And that feeling that you can do right now,
Is to go really deep into that image of the wave,
And you are one wave,
On the big,
Big ocean,
In every moment present,
Present and surrounded,
By other waves,
And all together you form an ocean,
And see how movement is coming,
Actually it's really about the connection,
See that wave,
You feel the temperature of the wave,
And you feel what it's doing all the time,
Staying in that traveling spot,
But being connected,
And now maybe the ocean wants to tell you something,
Maybe you want to tell the ocean something,
Maybe there's a message for you,
Then you open and proceed from that,
Maybe there's a message that can help you to be guided,
The sea has so much wisdom,
That you can get access to,
If you connect your soul,
With your inner being,
With your true soul,
You can also access the wisdom of the ocean,
If you are moving the body,
You can get back into a really soft,
But stable posture,
And if you feel like lying,
Laying down now,
You can do,
I want you to scan your body now,
From your feet up to the head,
With pure,
Bright light,
To get everything cleaned out of your system that needs to be cleaned,
That needs to be cleansed now,
For restful sleep,
Start with your feet,
Fingers go up to the body,
Slow,
Slow,
Slow,
Bright,
White light,
And relax,
To the hip area,
Belly area,
And the arms at the same time,
Chest area,
Pure,
Bright light,
In this moment,
Your surrounding light,
And you just keep what you need,
Before you sleep,
So I invite you now,
To find an intention,
For your night,
That you want to take with,
For your sleep,
Maybe it will,
Accompany you,
Through your sleep,
And through the next day,
Something,
What you're really craving for,
What you really need in that moment,
If you feel something,
It will be there,
And connect yourself to that intention,
If you don't,
Don't worry,
Maybe it's just now,
That you need to be here,
With your breath,
For your sleep,
So,
Now it's time,
For connecting again,
With the breath through the nose,
Being in that moment,
Right now,
And sense the difference,
From before the meditation,
And after,
How is the quality of the breath,
How are you feeling,
What arose,
And how is your acceptance,
Just,
Witness,
What is here,
Right now,
Wherever you are right now,
Can,
If you feel like it,
Stay in the meditation,
Take a deep breath,
Or,
Lay down,
Find,
Into a restful sleep,
Thank you for practising with me,
I've been honoured,
That you practised with me,
And see you next time.
