Hello my friends.
My name is Diana.
I am a MindBodyConnection coach,
A psychosomatic specialist,
And a meditation teacher.
This meditation should take about half an hour,
So I invite you to dedicate this time fully to yourself.
Let's take a deep breath into the belly,
Chest,
And head,
And exhale fully,
Probably with a sigh,
Allowing all the tension and worries leave your body.
You may practice this meditation seated,
Lying down,
Or even standing.
Find a balance between relaxation and alertness.
And if you feel comfortable,
With the next gentle exhale,
Close your eyes or soften your gaze.
Let's begin by simply arriving in this moment.
Noticing the support beneath you,
The weight of your body,
The points of contact between your body and the surface beneath you.
Feel the air on your skin,
The temperature of this air,
And sinking a little bit deeper into your chair,
Cushion,
Bed,
Floor.
Allow any tension to begin to release.
And simply,
With no effort,
Place your full attention on your breath.
Notice the movements in your body that the breath is causing.
Perhaps you're feeling your breath in your belly,
Ribs,
Lungs,
Under your nose,
Or in your throat.
Wherever it is,
Just rest your attention on that part of the body where you're feeling the most.
And notice any sensations that are present in that part of the body.
The sensations that you may find outside or inside of your body,
On the surface of your skin,
Or deep into your organs.
Notice the rhythm of your breath,
Without any judgment or expectations,
Without any control or changes.
Simply be there with your breath.
And if your mind wanders,
It is totally fine.
It happens to every single human being.
It is our nature.
So when you notice that,
Just bring your attention back to your breath.
It is a part of the practice.
And evaluate the quality of your breath.
Whatever it might mean to you.
Again,
Just noticing,
But not judging.
You may take a slightly deeper breath.
And with the breath out,
Release your breath.
And rest your attention just in open awareness.
Just allowing yourself to be here.
And now,
Let's bring our attention to the sounds around us.
Begin by noticing any pleasant sounds.
Perhaps the gentle handle of a fan.
The rustling of leaves.
Or the sound of your own breath.
And simply acknowledge these sounds,
Knowing that you are hearing them.
Stay present with these sounds.
Allowing your thoughts,
Emotions,
And physical sensations to arise and pass in the background.
You may notice these pleasant sounds one by one.
Or all together as a beautiful symphony.
And continue breathing slowly.
Staying aware of each pleasant sound.
Gradually expand your awareness to include some neutral sounds.
The distant hum of traffic.
The ticking of a clock.
Just observe these sounds without any judgment.
We usually filter out these neutral sounds in our daily life.
And now we have a great opportunity to become aware of them.
Keep breathing.
Allowing yourself to focus effortlessly on neutral sounds around you.
And courageously expand your awareness to include slightly more challenging sounds.
Maybe the sound of construction.
Or a sudden loud noise.
Notice how you react to these unpleasant sounds.
Without getting caught up in them.
You may notice any physical sensations like tension in some parts of your body.
Or discomfort.
Any emotional changes caused by these unpleasant sounds.
Simply become aware of these changes.
And do not follow the stories on your mind related to them.
Remember that each sound,
Pleasant or unpleasant,
Is an opportunity to be present.
And finally,
Gently let go of focusing on any particular sound.
And rest in the silence that underlies and envelops all sound.
Rest in the spaciousness of awareness itself.
Now I invite you to gently turn your attention inward.
Inside of you.
Acknowledge your own presence.
Your wishes and desires.
All of the parts of you that create a beautiful personality that you are.
Without getting caught up in any stories,
Memories or anything that may come up to you.
Simply be with yourself here and now.
And silently,
Or even out loud,
Repeat to yourself.
May I be happy.
May I be free from suffering.
And allow these words,
However you understand them and whatever they mean to you,
To resonate within you.
Offer yourself this sense of kindness and acceptance.
And feel this love and kindness towards yourself.
It doesn't need to be anything grand.
I know it may be challenging sometimes to feel self-compassion.
So just allow yourself or be matching feeling,
Kindness,
Acceptance along towards yourself.
Do not force anything.
Just let it flow to you.
Now bring to mind a person that you deeply care for.
Someone you love.
It may be even a pet.
Or some living creature.
Imagine them as they are.
With all of their joys and sorrows.
See the good in them.
And recognize that they too want to be happy.
And want to avoid any pain or discomfort.
And silently or out loud,
Repeat after me.
Sending these words to this person or animal.
May you be happy.
May you be free from suffering.
Allow the feelings of love and compassion to arise within you naturally.
You don't have to force anything.
But just invite these elevated feelings or emotions into your presence.
And into your body.
And send them to this someone special you deeply care for.
Finally,
Extend this loving kindness to all beings.
Imagine the vast interconnectedness of all life.
We are indeed interconnected.
And never alone.
You may imagine the whole humanity.
Or the whole planet Earth.
And silently or out loud,
Repeat.
May all of us be happy.
May all of us be free from suffering.
And allow this feeling of universal compassion and love to permeate your being.
Invite all of the sensations related or caused by this invitation.
Feel them fully.
And let yourself express and experience this universal love.
Recognize that you are a part of it.
That you are the source of it.
Enjoy the sensations,
Emotions,
And feelings that are present at this very moment.
Take a slightly deeper breath.
And release all of it.
Allowing yourself to simply rest in the here and now.
With mindfulness,
We will invite and explore our inner wisdom.
Don't worry.
You don't have to do anything special for that.
Bring to mind a situation in your life that has been a little bit challenging lately.
It could be something big or small,
But nothing too overwhelming.
Just let whatever comes to mind be there.
Take a moment to notice how you are reacting to this situation.
What thoughts are popping up?
What emotions are present?
Are you feeling any tension in your body?
Simply observe with curiosity.
You are completely safe in this moment.
And do not have to worry about any of it.
And let's slightly shift our perspective.
What are your emotions and reactions about this situation?
And what are the actual facts?
This ability to distinguish them is your wisdom.
And let this wisdom,
However you feel it in your body or mind,
To simply wash over you.
Offering a different way of looking at things.
This wisdom that we all have may manifest as a quiet knowing,
A gut feeling,
Or a gentle nudge in a certain direction.
And remember that wisdom isn't always about having all the answers or acting right.
Sometimes it is simply about accepting what is.
Being kind to yourself.
And trusting yourself and your way.
So let's take a few more moments to just silently be here with what is.
In this very moment,
Acknowledge all of these emotions,
Feelings,
And sensations that mindfulness practice brought to you now.
Thank yourself for taking this time to practice,
To dedicate to yourself and your well-being.
Invite this feeling of gratitude to yourself,
Our community,
And the universe.
Expand and outgrow your body,
Fill your space,
Your city,
Country,
All globe,
And the whole universe.
Bathe in this sensation of gratitude,
Love,
Full acceptance,
And enjoy everything that it brings to you.
Slowly bring your attention and awareness back to your room and back to your body.
You may add some movement into your body parts.
Take a slightly deeper breath.
And with an exhale,
Or whenever it feels right to you,
Open your eyes and arrive fully into the here and now.
I invite you guys to carry this sense of awareness,
Compassion,
And inner wisdom with you throughout your whole day and your whole life.
Remember that these qualities are always within you,
And all you have to do is to become mindful of the present moment.
Thank you so much for sharing this practice with me today.
See you soon.
Bye.
