Observe your body,
Your posture and start with taking some deep breaths.
Breathe in through your nose and you may breathe out through your mouth.
And when you're breathing out,
You can let go of the first or the most obvious tension you're feeling right now in your body.
And after a few breaths,
You may continue breathing in and out only through your nose.
And then,
Bring your awareness towards the top of your head,
Towards your crown center and just leave your awareness,
Your attention there for a few seconds.
And subsequently,
You bring your attention towards your forehead.
And just observe if you're still using any of those muscles and if yes,
See if you can relax them.
Then bring your awareness down towards your eyebrows,
Then even lower towards your eyes.
Make your eyes soft and also become aware of the tiny muscles around your eyes.
We often are still using these muscles,
But we're not aware of it.
So see if you can relax this entire area in your face.
Also,
Observe your ears and the area around your ears.
Just becoming aware.
You don't have to do anything else.
Just observing what is going on in your body without any judgment.
Then go towards your cheeks,
Your jaws.
And become aware of your tongue.
Try to relax your tongue.
Now,
Become aware of your entire face.
And then bring your awareness,
Your attention inside your head.
See if you can find the center of your head.
And if you think you don't know how,
Just give it a try.
You cannot do it wrong.
And try to feel what is going on inside your head.
What do you feel?
Some people feel a certain pressure around the top of their head.
A pressure which is maybe always there,
But you're not aware of it.
Only now,
If you're really observing,
You start to know a lot more things about your body.
And then bring your awareness from the center of your head slowly down,
Towards your throat.
And you go a little bit more down,
Towards your chest,
Towards your heart center.
And just observe this area in your body.
And then you can release your focus and just see where your attention,
Your awareness is going.
Maybe you would like to stay close to your heart.
Maybe you go down towards your belly.
Or maybe your awareness is going towards your spine.
Nothing is right or wrong,
Just observe wherever it leads you.
See if you can take a step backwards within yourself.
And maybe this also sounds a little bit difficult,
But it's like creating a little bit distance within yourself,
So that you can observe your entire body at this moment.
You observe it with your feelings,
With your heart.
Without your mind interfering and judging.
And if you don't know how to do it,
Just let it be.
And just try to observe how you are feeling now.
What message is your body telling you?
How much energy did you use today?
Can you feel if you have crossed your limits today?
And how does that feel if you did cross your limits?
Did you have a very busy day today?
Did you speak a lot?
That is something you can still feel in the evening in your body.
Did your body produce any adrenaline today?
And if yes,
You can also still feel that in your body.
That means you are still feeling a little bit high,
And you need a way to de-stress yourself.
To get back in touch with your inner being.
But at this point,
We are just observing without judging why you produced adrenaline.
Or why you had a busy day.
That's all not important.
What is important is that you observe how you are feeling right now.
Without judging.
Just becoming aware.
And the more often you meditate,
The more this process,
What we are doing right now,
Will become again natural to you.
You will also become more aware again during the day.
This is something you have lost.
This is something you have forgotten how to do.
Because your mind has taken over your entire body,
Your entire life.
You have forgotten how to listen to the signals of your body.
But right now we are just observing.
Do you feel pain somewhere in your body?
And if yes,
What is this pain telling you?
And is this pain actually always there,
Also during the day,
But perhaps you are able to ignore it for most of the time.
But as soon as you relax,
It hits you.
And now you are relaxed.
And if you face some pain somewhere,
It will become apparent.
And usually there is a message behind it from your body.
Are you able to understand what your body is telling you here?
And if you find this difficult,
Don't worry,
It will come.
Becoming aware of the signals of your body is the first step.
And slowly you will take the necessary action.
Do you feel pain?
Do you feel stress somewhere in your body?
And if yes,
Can you become really aware where do you feel this stress?
Which part of your body is facing it?
Is it some kind of overwhelming feeling,
A heavy feeling,
Which is slowing you down?
Is it some kind of energy,
Some kind of feeling in your body which moves around your body?
Does it feel like some kind of pressure on your heart,
On your chest,
Or maybe on your belly?
It is very useful to become aware where you feel the stress.
To really get this crystal clear,
So that perhaps when it hits you next time,
You get a signal,
A sign,
And maybe at that time you become aware of it.
And you can prevent it from letting it enter your body.
By dealing with the fear which is behind it.
By looking it in the eye.
Because stress is related to fear.
And our lives,
Especially here in the West,
Are controlled so much by our fears.
And it is a very good exercise to sometimes just go through the worst case scenario in your mind,
In your head.
And see what happens.
Will you still live if it happens?
How do you survive?
Is it really the end of the world?
This is a very good exercise to undertake sometimes.
If stress is really a big burden in your life.
But right now we are just observing it.
Do you maybe feel a certain emotion going through your body at the moment?
Or are you at the moment also clear of emotions?
You are just aware,
Sitting or lying down.
In total stillness.
And just observing the moment.
And now go back with your attention towards your body.
Feel your body.
And become aware of your breath.
Try to observe your breath.
All you have to do is just to observe your breath.
And now we are done observing your body.
Now you are aware of your current state.
And just enjoy this moment of just being in contact with your own energy.
Observe how nice it is to just be with yourself without your mind interfering.
And maybe you also notice that if you are in this state,
In complete relaxation,
You actually don't need much more.
This is inner happiness.
This is you in complete relaxation,
In touch with your soul,
In your own energy.
And you just don't need much more in life.
And just remember that.
That you are good the way you are.
You are perfect.
There is no need for improvement.
And it's really valuable to do this exercise a few times a day.
Just close your eyes.
Check in with yourself.
Observe how are you doing.
How am I doing?
Am I crossing my limits?
Or am I doing okay?
And if you are feeling you are crossing your limits,
Or have crossed your limits,
It is time to say no,
To protect yourself.
And the more often you will speak from your heart,
Because you are listening to your body,
The more easy it will get.
And people will respect this.
Because you are talking from your heart.
And then they know you are being honest.
And they will respect this.
And now bring your awareness towards the top of your head.
And just imagine a ball of energy,
Or a sun,
Just above your head.
And slowly,
Slowly,
Let this ball of energy,
Of light,
Enter your crown chakra,
At the top of your head.
And let the energy ball,
The sun,
Go down into your head.
And slowly it moves towards your third eye.
And this light ball is spinning around,
Slowly,
Slowly,
Bringing light to all your cells.
Cleaning your cells,
Healing your cells,
And slowly the energy ball is going lower towards your throat.
And the light is spreading throughout your body.
It is going even lower towards your chest.
And it is going lower towards your belly.
And lower into your lower belly.
And feel what the light is doing in your body.
Just observe.
And slowly it is moving towards the bottom of your spine.
Spreading the light throughout your body.
Recharging all your cells.
Giving light,
Love,
Warmth,
New energy.
And feel it happening.
And then,
The energy ball will slowly move up your spine.
Slowly it rotates,
Going higher and higher,
Up your spine.
Reaching your neck.
And going towards your crown chakra again.
And then,
It is leaving your head again.
And you may place the energy ball,
The sun,
At a distance which feels right for you,
Above your head.
And just know this ball,
This sun,
Is always there for you to use.
And now,
Go back with your awareness towards your body.
And feel the result.
Feel what has happened to your body.
Feel the new energy.
And enjoy this moment for yourself in complete relaxation.
And just be grateful for this moment.
That you are taking good care of your mind and body.
Just enjoy this moment,
You and your own energy.
Completely perfect as you are.
Please make some adjustments here and there,
If you feel that is necessary,
In order to completely relax and fall asleep.
So observe if your body is in a comfortable position,
No irritation anywhere.
And feel your blanket or a sheet covering your body.
And imagine that your bed,
Or whatever it is you are lying on,
That in the end it is the earth,
Mother earth,
Which is carrying you,
Comforting you.
And please start by taking a few deep breaths.
So breathe in deeply.
And let go again.
And one more time,
Breathe in deeply.
One final time,
Breathe in deeply.
Hold your breath for a moment.
And let go again.
Now just breathe in your own manner.
And you may relax your body.
So relax your forehead.
Relax your eyes.
Relax your jaw.
Relax your tongue.
Relax your neck and shoulders.
Relax your nose.
Relax your lower back.
Relax both your legs.
And relax your belly.
And perhaps this short body scan already takes care of a subtle change within yourself.
Today you have chosen this meditation because something is preventing you from falling asleep.
You are worrying about something and you cannot put your mind at ease.
And let me just start by saying this is very normal.
You are a human being and sometimes things happen in life often without your own interference or doing.
Maybe something happened within your family with one of your family members or friends or at work.
You are facing hardship because of the behavior of a dominant person.
But whatever is troubling you,
Just know it's normal.
And you are perfectly normal to experience these unsettling emotions.
Your body might even still be in the survival mode.
So the first thing to do is to disconnect from this survival mode and to calm your nervous system.
And we can do this with a very easy breathing exercise.
So what you may do is just breathe in deeply towards your stomach.
And observe,
Feel how your belly is rising.
And then also slowly let go again.
And then breathe in again all the way to your belly.
Feel your belly rising again.
And then we go to the next step.
Start by breathing in again deeply towards your belly.
Feel it rising again.
And then you bring your awareness also towards your chest.
And also fill up your chest with air,
With prana.
And let go again.
And one more time.
Breathe in deeply.
Fill up your belly.
And also your ribcage.
You can even place your hands on your ribcage.
And feel your chest expand a little.
And breathe out again.
Now we're going to do the third step.
Start again by breathing in.
Fill up your belly.
Your ribcage.
And also the area around your throat.
Hold for a moment.
And let go again.
One more time.
Breathe in deeply.
Fill up your belly.
Your chest.
And the area around your throat.
Hold for a moment.
And then we do this entire breath two more times.
So breathe in again.
Fill up your belly.
Ribcage.
And throat.
And then one final time.
Breathe in again.
Chest.
Throat.
And just observe your body right now.
And send some of this extra life force,
Prana energy towards your brain.
Towards these thoughts which are troubling you.
And everything is energy.
So your thoughts are also energy.
And this powerful life force,
This prana,
Will have also a calming effect on the energy of these thoughts.
And if something has happened,
It is very normal to worry about this and to feel all sorts of emotions.
Of course,
Ideally,
You would like to prevent this from happening or be very mindful about this.
But it's okay to also just go through these emotions,
To feel this,
To absorb this.
Of course,
You would like to let go,
But first,
Just feel it.
Feel the worry.
Feel the pain.
Feel the fear.
Often it's related with some deep fear within yourself.
And it's okay to just be aware of this.
We like to be in control of our lives and the lives of our loved ones.
This is what our mind,
Our ego,
Would like.
But the reality is that life doesn't work this way.
And that change is never easy.
But change will happen.
And after something occurs in your life,
It is very normal to first process all these emotions.
And it's possible to discuss what has happened to you in your life with your loved ones or your friends.
This may help you already process what is going on.
And sometimes things are so intense,
So heavy,
That you just need some time to process what has happened to you.
And that's also very normal.
And at the same time,
Your own life also goes on with all the daily responsibilities.
And this comes on top of that.
And a person only has so much energy,
So much mind space,
So sometimes it just takes a few days,
A few weeks,
Sometimes even years,
To process something that happens to you.
And that causes friction,
That also causes pain.
And that's inevitable.
This is how life evolves,
How life works.
But at the same time,
By facing this hardship,
These difficulties,
This difficult person,
There is a deeper meaning behind this.
And sometimes this is very confronting to hear,
Especially when,
For example,
The illness of a loved one or other devastating events which happen in your life.
But please know,
You never get more than you can handle.
There is a deeper meaning behind this.
And this deeper meaning can be anything.
Like learning to set your boundaries,
Learning to step up for yourself,
Learning to say no,
Learning to open your heart.
And yes,
Sometimes it also takes years before you understand this meaning behind it,
Before you know the lesson.
Because this is actually what it's all about.
We face hardship,
We face difficulty,
We go through the emotions,
We learn to process it on all levels,
Emotionally,
Spiritually,
Mentally,
Physically.
We get insights.
And this is how we grow.
Also how we grow on multiple levels.
But most of all,
We will become more aware.
Our awareness will rise.
And this will help you to see the world from a different perspective.
And now just feel,
Observe within yourself,
Where in the process are you?
Are you still going through the pain,
Through the emotions?
Is your mind going in some kind of overdrive?
Is your body constantly under this feeling of huge stress?
That means you're still at the beginning.
And give yourself a break.
Look at it with compassion.
You cannot skip this phase.
It's part of it.
And it's so very normal.
And also know that this will pass too.
And now take one of these deep breaths again.
So breathe in,
Fill up your belly,
Fill up your ribcage,
And your throats.
And let go again.
And now go with your awareness towards your heart.
And your breath will follow.
And just breathe through your heart.
And see if you can connect again with your inner self.
With this vast space of freedom,
Of peace,
Of love within yourself.
Difficulties in life cause friction,
But at the same time provide a gateway to connect with your inner self.
To feel this inner fire,
Which is able to go through this transformation process.
Because that's what it is in the end.
You are transforming,
Shredding your skin.
You will come out stronger because of this.
It means letting go of the old,
Of patterns,
Beliefs,
Or behaviors that once felt safe.
To make room for the new.
And sometimes this hurts.
Like what you might be feeling right now.
Not because anything is wrong,
But because you are remaking yourself.
This pain,
This worry,
Reminds you that this energy of discomfort is also the energy or the fire of purification.
And in this process you not only discover what you are no longer,
But also what was always inside of you.
And this actually is a beautiful process.
And just sense in your heart right now,
Can you feel it?
Can you feel this inner power?
This strength,
Which actually you cannot describe in words.
And hold on to this.
Feel it.
Embrace this part of yourself.
Yes,
Change takes time.
But every step,
No matter how small,
Brings you inside.
At one point,
The hardship,
The process will bring you some sort of insight.
And insight brings you power.
And today I hope you connect with this inner power.
Absorb this inner power.
And perhaps,
Some of these words help you to calm down now.
To put everything in a slightly different perspective.
And please know,
Everyone goes through these processes.
Some might not be aware,
Or keep staying in the stage of blaming others,
And always looking for solutions outside themselves.
But today,
Listening to this is one way to try to process your pain,
Your worry,
By yourself.
And perhaps,
This meditation helps you a small step further on your path.
You are totally fine.
You are completely normal.
You are in the process.
You are in the process of becoming more aware of your inner power.
You are growing right now.
Have faith that everything happens the way it should happen.
Everything unfolds as it should be.
And you will come out stronger in the end.
So breathe through your heart.
Your body needs rest now.
Just trust the process.
And know that you can really rely on your own inner power.
Trust the process.
Just let go.
And just sink.
Let your body become really,
Really heavy now.
And deeper and deeper into sleep.
Just let go.
Thank you.
