A very warm welcome to this meditation.
Sit in a comfortable straight position that you can easily hold for a while,
Without any effort.
I invite you to close your eyes,
Inhale and pull up your shoulders,
And exhale and roll them backwards down.
And then rest like that,
So that your chest is wide open.
Start bringing your awareness to your breath,
Feel how the breath is coming and going,
And feel how your belly is moving outwards with the inhale,
And is moving inwards with the exhale,
Expanding with the inhale,
Relaxing with the exhale.
With every breath inviting new energy into your system,
And releasing with every breath out.
Put both hands on your belly for a moment,
And really feel how the belly moves out,
While breathing in,
And moves in,
While breathing out.
Deep belly breathing.
Now I invite you to consciously harmonize your breath.
Count until three or four,
While breathing in,
And count until three or four,
While breathing out.
Practice connected breathing.
Then relax your hands again,
But stay with your awareness in the belly area.
Let the breath come and go,
As it wants to move naturally.
Feel how it flows,
Allowing it to become more and more effortless.
And then bring your awareness to all the parts of your body that are connected to the earth in this moment.
You can imagine that you use your exhale to sink even deeper into the earth.
Every tension,
Every limiting belief that you might hold,
Let it sink down.
Let it flow out of your system into the earth.
And then bring your awareness to the highest point of your head.
Feel also your connection beyond your head.
Then feel your heart in the middle of your chest.
Maybe you can feel your heart beat,
Maybe a feeling of openness.
Stay with your awareness in your heart area,
And ask yourself simultaneously,
Really out of your heart in this moment,
How do I want to feel today?
With which emotion do I want to flow through my day?
And in order to let this feeling arise in yourself,
Go with your imagination back to a situation in which you felt exactly that specific emotion.
Maybe a situation in nature,
Maybe in the mountains or at the sea.
And ask yourself,
How exactly did I feel in this situation?
How does this feeling feel like?
And where in my body can I feel it?
And when you created this feeling again in your body now,
Leave the situation you imagined before.
Stay with the pure feeling.
The concrete situation is not necessary anymore.
The circumstances we create for us are only meant as mirrors to trigger a specific feeling.
So now stay with this feeling,
And notice what is the effect on your body.
Maybe relaxation,
Maybe warmth,
Maybe nothing specific.
All is welcome.
Be aware that you can create this feeling very easily in yourself.
You can use an imagination to create this feeling.
Be aware that in this moment only you created this feeling.
No one else,
No circumstance,
No other person.
You are the source of it,
Independent from circumstances.
And if you want to go even further,
Then I invite you now to let go of the concentration on heart and breath,
And investigate from where do I observe.
Who observes the breath,
The body sensations,
The emotions?
Breath,
Body sensations and emotions are changing.
But what remains?
What is always here?
Where is the I that you were before you could even speak?
Where is this observer?
We are so conditioned to place our awareness on things that are moving,
In daily life and even in meditations.
Find what is always still in yourself,
What doesn't move or change.
Bring your awareness to awareness itself and stay there.
It is as if you don't observe the changing pictures on a movie screen,
But you explore where they are coming from.
When you are interested in cultivating constant stability and inner silence,
Then don't concentrate so much on all the things that are changing,
But concentrate on that which is always stable,
Still and the same.
From where are you observing?
Stay open,
Stay curious,
Investigate the observer in you.
If there are other thoughts,
Then don't go with them,
Just come back with your awareness to the observation of the observer.
Let the mind dance while you remain with that which is always still.
And do this now for the upcoming moments in silence.
Thank you.
Feel your breath again.
Feel your breath coming and going,
Naturally.
Feel your body.
What sensations,
What kind of energy do you perceive in this moment?
Feel your state of being,
Feel your receptivity and openness which is always available.
At the same time,
Feel the silence underneath.
Bring all aspects of your being together and into harmonious integration,
The non-physical you,
The physical you,
And invite the feeling of appreciation for exactly this moment.
And start with gentle small movements in your body.
Move your fingers,
Your toes,
Your hands and your feet,
Your arms and your legs,
Your head,
Your shoulders.
Feel free to stretch your whole body.
Do all the movements your body wants to do in this moment to become alive again.
Start smiling towards yourself and feel the effect of that on your body.
And when you are ready,
Open your eyes again.
I invite you really also during your day to implement short moments in which you stop and investigate the observer.
Energy flows where attention goes.
So if you place your attention on the part in yourself that is always still,
Always stable and clear,
So it is very natural that you will be connected with this deeper stability and clarity,
Of course also in your daily life.
Repeat this meditation as often as it resonates for you.
And if you have any questions or feedback,
Feel free to contact me.
I am looking forward to hearing from you.
And for now I wish you an awesome day or evening or whenever you are listening to this.
