See if you can find a place where you can sit relaxed and take a moment to let.
Feel how your sitting bones make contact with the chair or whatever you are currently sitting on.
And take a few moments to breathe.
So breathe in deeply,
Through your nose,
And let go.
And one more time,
Breathe in deeply,
And let go again.
And finally breathe in,
And let go.
And now just observe how you are feeling.
You can feel if you had a good night or not.
And sometimes we have the tendency to judge ourselves or to get angry with ourselves if something is not really going the way we want it to go.
But that's not really a good way to treat yourself or to start your day.
So whatever you are feeling now,
Emotional,
Physical,
Maybe you are very busy in your mind already,
Accept it.
It is what it is at this moment,
And why waste your own precious energy to judge yourself?
So now you can bring your awareness towards the top of your head and just sense the skin of the top of your head.
Then bring your awareness towards your forehead.
Sense the skin and the muscles and make them soft.
Try to relax the muscles.
Also become aware of your eyebrows.
And then a bit lower,
Become aware of your eyes.
Try to make your eyes soft,
Also inside your head.
Then also relax your jaw,
Relax your tongue.
And observe if you can feel your entire face.
And then become aware of the backside of your head.
Become aware of your neck and shoulders and also the area in between.
And it might be hard for some people to really relax this area,
Because this is a very common area where people feel stress.
If you have too much stress in your life at some point,
The body will take over and you will sense it in your body,
That's how it works.
And you can feel stress while you're going through something,
But what also often happens is that if you have faced a tough situation in your life,
That a few days later the body reacts.
If you understand this,
You can also more easily accept what you're carrying,
What you're dealing with.
Perhaps you can make your shoulders,
Your neck a bit softer by just bringing your awareness there,
By giving it your full attention.
Then go to the top of your spine and very slowly move down with your attention.
Try to observe your entire spine,
And perhaps there are some places which are more sensitive or perhaps even you feel pain,
Painful,
And again,
Don't try to judge,
Just observe.
I know acceptance is a big word,
Maybe that's too much,
But just observing it is already very good if you can do it.
And then you reach the lower back,
The lower spine,
And this is another area which is usually sensitive for many people,
It's a weak point,
Especially for tall people.
And of course it's also possible that your spine feels perfectly fine today,
And that's something to be grateful for,
To be happy about.
And then you go towards your left leg and foot.
Can you feel your leg?
Do you have to take some effort to feel it,
To make some effort to feel it?
Because usually it's not so easy for people to feel the legs,
Because we're all so much in our heads.
And then your other leg and foot,
And then we move our attention towards our belly.
Can you feel your belly rise and sink again?
The rising and sinking of your belly.
And also your breath,
Your breathing,
Is very sensitive to stress.
The moment you're facing stress,
Your breath is becoming more superficial,
And usually during times of meditation,
Your breath is really becoming slowly more deep inside your belly.
And then also feel your chest,
Can you feel the movements of the breath?
Then you also feel your throat.
How does your throat area feel today?
And then try to sense your entire body,
Feel your entire body.
Your world has become very small right now,
It's just you and your body,
You and your own energy,
Connected with your physical body.
And everything that's happening in your life or happening in your head,
I hope you can pause that for a moment,
Put it aside.
Just sense your body.
It's not necessary to be always alert,
To be always on.
These moments are very precious,
Important,
To maintain healthy,
In balance.
And then you can move towards your brain,
And we're going to do an exercise with the two hemispheres,
The two sides of the brain,
To integrate both hemispheres,
Both sides.
And you can visualize that one hemisphere has the color yellow,
And the other hemisphere has the color blue.
You fill them up,
So to speak.
And with your attention,
Just in your own manner,
You make wavy movements from the yellow hemisphere of the brain to the blue hemisphere side of the brain,
And from the blue one to the yellow one,
A kind of lemniscate or the number eight.
So just try to make these movements inside your head,
At your own pace,
In your own way.
The figure can be standing up or lying down,
It doesn't matter.
Just do it the way you feel like,
And make the movements inside your head,
With your awareness.
And in this way,
We are integrating both hemispheres in a kind of braid inside the spinal cords.
So just make the movements.
You might feel a bit dizzy,
Perhaps,
Then you can pause,
But if it's going well,
Just keep going.
And this ensures a better balance between both hemispheres,
And also the male and female energies within yourself.
Everyone has both energies or qualities within them,
But for many of us,
One energy is more dominant,
And through this exercise,
There is more balance.
And perhaps you feel more movement or sensation in one hemisphere,
And then you could say that this hemisphere of the brain is now being encouraged to be more present,
Or perhaps it needs to make some space for the other one.
And then you can let go of the exercise,
And just bring your attention towards your spine,
And just observe your spine.
Do you feel some pressure somewhere,
Or sensation?
Or perhaps you don't feel anything special.
Everything is okay,
Everything is welcome.
And the right side of your brain is the feminine part,
The feminine energy.
And this is about feeling,
Intuition,
Creativity,
And seeing the context.
And this is also about visual thinking.
And the left side of the brain is the masculine energy,
And this is about logic,
About rational and analytical thinking,
And about having strong planning and organizational skills.
And usually for many people,
One energy is more dominant,
And also this energy determines one's life,
One's character even.
But we all have both energies in us.
And it's nothing strange or crazy to have both,
It's about embracing both.
And you really feel more in balance.
But because of cultural conditioning,
Many of us have been wired to be really a man,
Or to be really a woman,
Or express these energies.
But it's okay to be both.
It's okay to be rational and be soft.
To use your brain and your intuition.
To find that balance.
And now take another deep breath in,
And let go again.
And sense your brain again.
How does it feel?
What did this exercise do for you?
And of course it's the first time perhaps you're doing this.
And if you like it,
You can do it more often.
Even when you're alone somewhere,
Just start making these numbers within your brain.
This number,
The 8.
Or before you're going to bed.
And feel your entire body again.
Does it feel a bit different?
Do you feel a bit lighter perhaps?
And then bring your awareness again to your heart.
And breathe through your heart,
Just by bringing your attention there.
Your breath usually follows.
So breathe in,
And out.
Sense your heart.
You are a complete person.
Your soul is essentially who you are.
But many of us live our lives through our minds.
And that's how it depicts how we see the world,
Through one of these hemispheres.
But please use your brain as a mechanism,
As a vehicle,
As something you use or do not use.
There is a choice.
Because you can also live from your heart,
And make decisions from your soul,
From your heart,
From who you are,
Essentially.
So feel your heart.
And if you like,
Bring your palms together again in front of your heart.
And take one moment to feel grateful.
What are you grateful for at this moment?
And express this within yourself.
And then please,
If you like,
You can also set an intention for the day.
An intention from your heart,
Or for the coming week or weekends.
And also express this within yourself.
Then relax your arms again.
Just sense your body.
Stay close to your heart.
All you have to do is keep your awareness,
Your attention at that point,
In that area.
And just sense your own beautiful energy.
This is inner peace,
Connected to your heart.
And please take this beautiful energy again with you during the day.
And I wish you again a beautiful day.
Namaste.
