Hello my friends.
I'm very happy that you are in our space today.
My name is Diana.
I am a Mind-Body Connection coach,
A meditation teacher and a psychosomatic specialist.
Let's begin by finding a comfortable position.
Whether you are seated,
Lying down or even walking or standing.
Feel how you are supported by the earth or surface beneath you.
Allow yourself to settle deeply,
Noticing the points of contact between your body and the earth.
Take a deep breath in,
Sending the air in your belly,
Chest and head.
And with the next exhale,
Sigh it out,
Allowing yourself to relax a little bit more.
Take another deep breath in.
And with an exhale,
Close your eyes if it feels comfortable to you or soften your gaze.
One more mindful breath in and out through your purse sleeves like you are breathing out through a straw.
Elongating your breath out and allowing all the thoughts and worries to melt away.
Continue breathing naturally and rest your attention for a while in your whole body.
Place all of your attention into your feet,
However they are,
Either folded if you are cross-legged or touching the floor beneath you.
And notice any sensations present in your feet.
Maybe some tingling,
Warmth or coolness.
And allow your awareness to slowly travel up towards your legs,
Calves,
Knees,
Thighs,
Glutes.
Notice your weight,
Pressure,
Perhaps some movements or shifts.
And continue this mindful journey throughout your pelvic area,
Hips,
Belly.
Notice the movement in your belly and stomach area caused by your breath.
Feel your chest expanding and softening.
Pay attention to your back,
Noticing either any tension or where it makes the contact with the support.
Bring your awareness to your arms,
Elbows,
Hands and your fingers.
Notice any sensations that are present in your arms,
On your skin.
Embrace with your attention your shoulders,
Neck and throat.
And traveling up to your face,
Ears,
Scalp and even hair.
Become aware of your whole body as one.
And throughout this exploration of sensations,
Remember that your body holds a wealth of information.
Often communicating,
Speaking with you through these subtle sensations.
These feelings can be gentle messengers from your intuition,
Signaling what resonates and what doesn't.
As you continue to breathe naturally,
Observe the activity of your mind.
You may visualize this space inside your head and notice what thoughts arise.
Perhaps about the past or future or something absolutely random.
Acknowledge these thoughts without any judgment,
Without even thinking them.
You don't have to follow the stories that are created in your head.
Simply observe them as light clouds in the sky passing by.
Do not try to grasp them or push away.
And if you get caught by any of the thoughts or stories,
Simply return your focus back to your natural breath and the sensations in your body.
Allow a sense of spaciousness within your mind to be created in your head.
A quiet inner landscape where the subtle whispers of your intuition can be heard more clearly.
And again,
No expectations,
No forcing.
Simply being here and now.
Imagine you are tuning into a very quiet radio frequency,
Requiring stillness and focused attention to get the message.
This inner stillness allows you to listen beyond the louder voices of your analytical mind,
Accessing a deeper layer of knowing.
Now gently bring to mind a question or a situation in your life where you seek guidance.
It could be something small,
Everyday decision or a more significant life choice.
Hold this question or situation softly in your awareness,
Without gripping or trying to force an answer.
Simply present it to your own inner wisdom,
Like offering a gentle inquiry and continue breathing naturally.
Not seeking the answer,
But rather allowing the answer to come to you.
Become very attentive to any subtle responses that arise within your body,
Your emotions,
In your mind.
Notice any shifts in sensations,
A feeling in your gut,
Lightness or tension in your heart,
A fleeting image or a word that comes to you.
These are often the first and quiet whispers of your intuition.
Trust these initial whispers,
However subtle that may seem.
There is no need to analyze them right now.
Simply observe and acknowledge their presence.
Take a moment now to consciously acknowledge this inherent wisdom that resides within you.
Affirm your inner ability to trust yourself,
To listen to and honor your inner voice.
With each slow,
Deep breath,
Cultivate a feeling of self-trust,
A deep knowing that you are guided and supported by your own inner wisdom.
Feel this trust not as a mental affirmation,
But as a tangible sensation in your body,
However it can be for you.
Perhaps a sense of groundedness in your lower belly,
A feeling of openness in your chest,
Or a quiet confidence radiating outwards.
Allow this feeling of trust to anchor itself within your physical being,
A solid foundation upon which to make choices and navigate your path.
Gently begin to deepen your breaths,
Bringing a little more energy into your body.
Add some movement into your body parts and take a moment to notice how you feel.
Perhaps a sense of clarity,
A feeling of peace,
Or that quiet confidence.
Remember that this intuitive guidance is always available to you.
It is a constant source of wisdom that is accessible to you through mindful awareness and a deep connection to your mind and body.
Whenever it feels right to you,
With the next exhale,
You may open your eyes and arrive fully into your surroundings and the moment of here and now.
As you move throughout your day,
Continue to cultivate this inner listening,
Trusting these quiet whispers that arise from within.
Thank you so much for practicing with me.
I invite all of you guys to subscribe to my profile here on Insight Timer to stay tuned to the new meditations that are coming.
See you soon.
Bye.
