Okay so I suggest that everybody takes his posture and I will start with this meditation then we'll flow to the breath meditation taking your posture if you're sitting spine is straight the face is soft shoulders are low you you can direct our attention in the area of the heart sensing which kind of feeling is is there we can experiment maybe breathing as if we were breathing from the heart in the heart and out of the heart some of us it will work helping us feeling our heart more trying to stay connected staying present there was a lot of words the thoughts before now just feeling that area we can start with bringing to mind person we dearly love and have no conflict or tension with and we can start feeling what do we want to wish to that person we can maybe see that person as if in front of ourselves standing or sitting and expressing what what we want to wish trying to feel it as if it really matters this is really what I wish for you you you we can do that with another one you can pick up like this you don't have to say oh if I do that person I have to do that one too don't just pick one doesn't matter the person that you love dearly you you you you you now we can get in touch with ourselves tuning in feeling what is really important but do I really want to wish to myself for this life you you and wishing that to us wishing that it happens that it takes place that we walk in that direction noticing it is in inner critic coming up you you I'm trying to find deeper longings expressed with very clear words finding new wording more precise you of course sometime we find ourselves lost in two stories then we just come back and we keep going now we can bring to mind people we don't know well just faces that we see here and there still breathing from the heart if it works for you or feeling that area and seeing if you can wish beautiful things to these persons maybe more general not so specific as with people we know feeling if you can if you can have the feeling that you mean it that you really wish that for them you and that your own pace you can do a few just finding faces finding wishes you you you you Now you can flow towards people you have some disagreement with,
Difficulties,
Small ones to start with.
Maybe just a particular argument with a friend,
Partner or in the family.
Can be also someone with whom you feel you're in competition,
Comparison all the time.
Wishing that person to succeed in that very area where you compare.
Very good practice.
Can be a politician,
Historical figure.
You can do a few.
Being very aware to not enter any story.
Just feel the person and wish whatever you feel okay to wish to that person.
And then go to the next one.
Now we can bring to mind this group.
Including those who are not here today.
The feeling of this group,
All these people who gather to explore.
And just feeling again what do we want to wish to all these people.
Now we will make a big leap in consciousness and bring all human beings this humanity.
And again tuning in and feeling what do we want to wish to this humanity.
What's our vision?
And then we can include all animals and the planet.
This planet that is alive,
That we're part of.
This planet that is in difficulty at the moment.
What do we wish?
How do we see it?
How would we want this future?
If you feel well in it in this meditation you can keep going.
Going back maybe to yourself or to the people you love again.
Just playing with it,
Keep going if you're in it.
Or you can drop the visualization and come to your breath.
Staying there,
Anchoring.
Thank you.
Thank you.
If you have too many stories invading your mind then maybe you can again make your decision very clear.
To come back to the meditation.
Either to the visualization or to anchoring into the now.
The way you want.
Not staying in their dream.
Thank you.
Thank you.
Thank you.
Sometimes using the in-breath to make the body straight.
And on the out-breath just relaxing.
Letting go of tension in the whole body.
And then keeping,
Keep going.
Thank you.
Thank you.
Thank you.
If you feel some tiredness you can take a few deep in-breath to bring oxygen to the mind.
And then focus again.
If you feel some restlessness you can make a few longer out-breath that will quieten.
Come back to your focus.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
And if you have time you can just stay there,
Sitting beautifully in silence.
Practicing,
Coming back again and again,
Just doing that.
