Good evening my friends and welcome to this day 312 out of 365 days.
I've been looking forward to this when I do the sessions like yesterday early morning and today late evening it's like it feels like a long time.
So really glad to be here with you and I'm looking forward to having a calming session and a good night's sleep.
It's been some really really interesting days on top of this past weekend and a lot of insights a lot of you know understanding even more understanding the depth of you know our experience my experience in my own body in my own consciousness about everything that's going on.
Sometimes it's difficult to find words but but it's it's just such a extremely beautiful process to to start seeing things more clearly.
So wonderful to be with you Sandy,
Heidi,
Sandra,
Christina,
Sue,
Karina,
Kat,
Robert,
Let me see what else is there,
Sue,
Maureen,
Linda,
Ines and everybody else.
Wonderful,
Wonderful,
Wonderful.
So 312 meditations with today that's not too bad it means that we are actually creating really solid habits we are creating a pattern within our mind within our structure that means that we will be feeling as if something is missing if we did not meditate tomorrow.
So the beautiful thing about meditation is that in the beginning you will need to or you will feel like yourself needing to push yourself to do it remember to do it challenge yourself to do it but after a while you will start feeling the pull as if something is more pulling you than pushing you and that's a good sign it means that something is actually starting to just be a a good habit a behavior that is actually doing something good for us.
So let's start with turning our attention inwards and the moment you close your eyes just relax your shoulders as well maybe they will do it all by themselves and maybe you will also take a deep in breath all by yourself just because you are so used to it now your body knows what's gonna happen your mind knows what's gonna happen you've heard me repeat many many times the same words with the same tonation so there's some predictability to everything that's going to happen so that even when we move into new thoughts reflections new perspectives your nervous system is gonna probably be pretty calm by now you have figured out that I do not have anything to do with uncomfortableness or at the most I will be asking questions that might raise some curiosity or some worries or some insight so let's see if today's session is going to be the same but first let's just become present here in this now with this breathing and the next one and the next one so full-on attention on your breathing on your skin your senses your whole sensory organ just noticing how you are actually feeling how your body feels emotions the mind and if you need to then just stretch what needs to be stretched and moving your shoulders and circles forward or backwards and taking in a couple of deep breaths and long out breaths and while we sit here with a small smile on our lips let's see if we can find a couple of things to be grateful for maybe something that's already happened today so taking deep in breaths and finding something a couple of things and it might be small things it might be the coffee that you can smell or having somebody close to you that you really feel connected to or the huge gratitude for being alive give yourself some space to just find two things and if you do find more that's just wonderful and there's been made so many studies on the effect of gratitude but right now just let this experience be your own insight into what you do for you when you feel gratitude how does gratitude feel in your heart when you breathe in gratitude and you look sense feel experience what you're grateful for how do you change yourself how do you feel and it's right there right it's right there that consciousness about gratitude it's right there all the time for us to practice gratitude right now gratitude just changes our perspective completely it changes our biochemistry makes the nervous system calm down and see what happens when you say the words I have enough I have plenty I have all I need right here just notice I am enough just notice what happens I am enough I have enough right now really relaxing every little a single cell in your body every little single grateful cell just relax into that into being enough into having enough into accepting that everything you will ever need is right here now now everything that you would want is different but everything that you that I will ever need is right here now and that is the ability to be with yourself what does that mean the ability to be with myself it's like a muscle that we can become more and more conscious about so that being with myself becomes more and more joyful less and less painful more and more vibrant less and less stagnated so the ability to be with ourselves and being with others it's the only thing we will ever need does this mean that we will not suffer not at all we will suffer plenty but we will be with that too and the more we practice the easier that will be to to be in pain to be in happiness to be in gratitude and eventually to be in the saying goodbye to the ones we love and to ourselves hmm so just remember when you forget that we have everything we need right now right now hmm let's slowly start moving the body keeping that smile stretching what needs to be stretched and preparing to finish this session together thank you so much everybody for showing up once again for practicing for just being right here and now thank you so much everybody I hope that you have a beautiful day if it just started I hope that you have a beautiful night sleep if your day is ending and I hope that whenever you do go to bed that you will wake up with a smile on your face with gratitude in your heart even for the smallest of things and the biggest one that we are alive we have every possibility every day to be here with ourselves and practicing creating an even better experience at being here with ourselves and with others thank you so much everybody and I will see you back tomorrow and if you are new to me just click that follow teacher and you will get the notifications it's for the rest of the year so it's pretty it's just a matter of finding out what time of the day so thank you for all those bouncing hard on my screen and I'm sending them right back to you see you back tomorrow guys bye bye everybody bye bye
