Hi and welcome.
My name is Cornelia and I will guide you through this meditation practice So I invite you to find a comfortable seated position sitting anyway.
Makes you feel comfortable and allows you to have a tall spine.
Before closing your eyes I invite you to gaze around the space that you are in.
See the walls.
The objects.
Maybe the windows and outside the ceiling the floor.
And also your own body in this space Then closing your eyes whenever you feel ready to and if ever you're uncomfortable with your eyes closed,
You may turn your gaze facing down instead Now I invite you to deepen your breath Breathing deeply in through your nose and exhaling out through your nose.
Allowing the breath to make sound if it does.
And I invite you to imagine Sitting in front of an ocean.
Maybe you're sitting in sand We're on soft rocks and as you keep breathing deeply Imagine tuning with the rhythm of the ocean.
As you breathe in,
Imagining the water accumulating in front of you and inside of you And as you exhale.
.
.
A wave unfolds,
Crashing towards the shore.
Breathing with the ocean.
In tune with the ocean breath as your breathing water accumulates And as you exhale a wave unfolds and just test the water is softening the edges of each stone on the ocean floor See if you can soften the edges of your being and of your body.
Can you sense the breath moving?
Your belly,
In your chest.
Can you sense?
The contours of your head the top of the head.
Can you soften your forehead?
Your temples Release.
Your jaw.
And shoulders.
Can you sense your heart moving inside your chest?
Can you soften around your heart?
Allowing also the belly to be round legs to be heavy.
And still remember yourself sitting there in front of the ocean.
Releasing any control of the breath.
And moving from the surface of the ocean.
And the edge.
Imagining moving down.
Deeper in the water.
And tuning in to the more subtle energies there.
Maybe it's more silent A little bit more of a void.
Even though it's not.
Empty.
Still moving.
Still breathing.
But just allowing the breath to come and go.
In a natural rhythm.
With passes in between and noticing.
These natural passes.
In between your inhale and exhale.
And the pause after the exhale before you breathe in.
And keep observing.
The movement of your breath for a while.
Still without influencing you.
Or controlling it.
Can you sink deeper within your own layers?
Beneath your skin.
Tissues.
And you reach within your heart once again and,
If possible,
See if you can sense the rhythm of your heart.
Can you.
.
.
Sense the edges around your heart.
And further in.
Heart pumping the blood.
And even though you're sitting in stillness.
And blood moving within you like water.
Just as the depth of the ocean.
Water is moving.
Within you.
Also in the still places never completely stop.
Bit fluent.
And softening.
Of your own head chest.
I invite you to start deepening the breath again.
Breathing deeply in and out.
And out through your nose.
And remember yourself once again.
Sitting in front of the ocean Breathing in the rhythm.
Of the waves.
And when you feel ready.
Call yourself back.
Maybe place a hand by your heart You may bow your head down in gratitude in reverence.
And either cover your eyes with your hands before opening your eyes.
Or just from the back of your head inviting light.
To come in underneath your eyelids.
And gently blinking your eyes open.
Welcoming back the space around you.
Remembering your connection to the whole to both depth and surface.
Namaste.
Thank you for being here today and practicing with me I wish you a beautiful day or evening ahead.
