Hello and welcome to this somatic meditation.
My name is Saskia and I will be guiding you today.
Establish a meditative posture.
Refine and adjust your posture for as much stability and comfort as possible.
Invite all muscles that are not needed for your posture to relax as much as possible.
Especially the muscles of your pelvic floor,
Your face and around your brain.
Allow your eyes to softly close and feel free to open them at any time.
When you do open them,
Keep a gentle gaze and preferably move them around as little as possible.
Feel as deeply and clearly and continuously as possible the many changing sensations in your body.
Allow your mind to express itself freely and simultaneously invite your mind to relax into the sensations in the body by becoming aware of what is actually happening in and as your body.
Feel as continuously and clearly as possible the many changing sensations being generated in your body and become as intimate as possible with your breathing.
Simply by feeling as clearly and continuously as possible the rhythmic sensations of your breath in different parts of your body and allow your breathing to relax as much as possible.
As you feel the rhythmic sensations of your breathing,
Allow your mind to express itself freely and simultaneously invite your mind to become as intimate as possible with your breathing so that as much as possible the activity of your mind is taking place in response to the rhythmic presence of your breathing.
Invite your mind to relax as much as possible into the rhythmic presence of your breathing.
Become as intimate as possible with the rhythmic sensations of your breathing starting with your nostrils.
Feeling all the sensations that breathing generates in your nostrils and bring your awareness to your throat.
Become as intimate as possible with the sensations generated by your breathing.
There's only little sensations or if there are no sensations at all,
Be aware of what that feels like.
Also invite your mind to become as intimate as possible with the rhythmic sensations generated by your breathing in your chest.
Maybe you feel your clothes moving over your body and bring your awareness to your belly.
Feel the rhythmic sensations right there and bring your awareness to your lower back.
Be aware of all the different sensations that are present there.
Awareness to your groins and feel the many different sensations in your groins generated by your breathing or by just being your body.
Then invite your mind to become intimate with the rhythmic sensations generated by your breathing in your pelvis.
Feel as deeply,
Clearly and continuously as possible the many changing sensations being generated by your breathing in the area between your pelvic floor and the top of your head.
And in the whole of your body.
Then bring your attention to your pelvic floor and feel all the different sensations that are there.
Feeling all the different sensations in the whole of your body.
Finally,
Invite your brain to relax.
Invite your breath to relax.
And invite your brain to stop labeling all the different sensations.
And be aware without labeling of all the sensations in your body.
Gently blink open your eyes and start to look around in the room.
Coming back into this space.
I invite you to give thanks to yourself for practicing today.
For listening to your body and your breath.
And I thank you for practicing with me.
