Hi,
My name is Diana Mirsiva.
Welcome to this weekend.
Probably it is Saturday or Sunday,
Or you can listen to this meditation any day you feel you need to relax and let go of all the chores and responsibilities to feel free and at ease.
I encourage you to sit comfortably or lie down on your bed or yoga mat with a straight back.
Try to relax as much as you can and we will try to let go of all the disturbing thoughts and relax into this weekend time.
Trust that your body needs rest and the best you can do for it,
For yourself and for the future self is to give yourself time to be fully present and just to enjoy life without worrying about anything that might come.
First,
Let's take three deep breaths.
In through your nose,
We'll hold it on top and out from the mouth.
Let's start.
Deep inhale,
Filling your belly and your lungs.
Hold it on top,
Concentrate your attention on the top of your head,
On the crown chakra and let go completely,
Releasing all the stress and all the physical tension.
Let's do it two more times.
Breathe in,
Hold it on top,
Feel all the energy inside your body and all the thoughts in your head and release them to the universe.
And one more time,
Breathing all the positive energy and relaxation.
Hold it on top of your head and breathe out.
Let this sensation of letting go cover all your body and wash over you like a gentle warm waterfall.
Continue breathing normally and relax your attention on your belly on each inhale and exhale that your body takes.
Pay attention that you don't need to control it.
It just happens.
Your body knows how to breathe.
Let go of control and all the expectations.
Surrender to nature.
Trust your body.
There might be a lot of worries,
A lot of things to do,
Something that you want to achieve but believe that the most important is to relax well,
To generate new energy,
Fresh energy in your body,
In your soul and in your mind,
So that you can complete everything you want perfectly and accurately when the time comes.
But right now,
Everything you have to do is to relax,
Release and let go.
For a few breaths,
Just rest your attention on your belly and I'll be silent for this time.
Whenever a thought arises,
Just let it go.
Do not concentrate on it.
Do not engage.
And now,
Let's concentrate on your head.
How does your head feel?
Do you have any tension outside your head,
On your scalp?
Just notice it.
Do not judge and do not try to change it.
Is there any tension inside your head?
Maybe your eyes feel tense,
Your temples.
Maybe there is some tension in your brain.
How does the space between your eyebrows feel?
Is there any tension on your front?
Just notice that tension.
Understand that it is completely normal and natural and don't try to change it.
Now,
Let's concentrate in the middle of your head,
Somewhere inside your brain.
Try to find a point inside your head that you want to rest your attention on.
Try to feel the sensations you have at that point.
Do you feel any energy coming through that point?
Do you feel any tension?
Probably you feel nothing at all and all of that is completely okay.
For now,
Try to breathe into this point inside your brain.
In and out.
Notice if something changes and I will be back in a few moments.
For now,
Let's start the process of relaxation.
Try to feel where your body touches the ground,
Whether it's a chair,
A meditation cushion,
A mat or a bed.
How does it feel?
Does it feel warmer than the rest of your body?
Does this space feel comfortable or uncomfortable?
Does it feel pleasant?
Do not try to change your sensations or judge them.
Just make a little note about them.
Now,
Let's make a short body scan.
With each in-breath,
Try to welcome fresh universal energy in your body.
And with each out-breath,
Just let go of some tension and anything that doesn't serve you at this moment.
Do not try to force it.
Do not try to breathe deeper.
Just let it happen by itself.
Naturally,
And trust the process.
Pay attention to your feet.
Are they cold?
Are they warm?
Where do they touch the ground?
Pay attention to the tops of your feet.
Toes of both of your feet.
Soles of your feet.
Your heels.
Your ankles.
Your calves and shins.
All your lower legs together.
Pay attention to your knees.
Are there any sensations in the middle of your knees?
Your thighs.
Your hips.
Whole legs together.
Whole legs together.
Pay attention to your pelvis.
And your stomach.
What sensations are present there?
Your chest.
The collar bones and the muscles below them.
Your buttocks.
Does it touch the ground?
How does it feel?
Your lower back.
Does it hurt?
Are there any unpleasant sensations?
Or does it feel nice and relaxed?
Your middle back.
Your upper back.
Your shoulder blades.
Front of your torso.
Back of your torso.
Rest your attention on your fingers.
All fingers together.
Your hands.
All the tiny muscles in your hands.
Your lower arms.
Your elbows.
Your upper arms.
All the arms together.
Both arms together.
Your neck.
What sensations do you have in your neck?
Does the left side of your neck feel the same as the right one?
Pay attention to the area where the neck connects to your head.
How does it feel there?
Rest your attention on your face.
Your lips.
The space between your lips.
Your jaw.
Your ears.
Your cheeks.
Your left eye.
Your right eye.
Both eyes together.
Your eyebrows.
The space between your eyebrows.
Your front.
Your scalp and your hair.
Where does the hair touch your skin?
Now try to embrace with your attention front of your body.
Back of your body.
Your whole body.
Your whole body at once.
Try to keep this attention for a few breaths.
Feel your whole body.
All the different sensations you have in each part of it.
Everything together.
And now I invite you to give thanks to your body.
To all the organs and cells that are working non-stop without you even thinking about them.
Know that you can trust your body.
Know that your body is wise.
And holds a lot of wisdom.
Let's make one deep breath together.
Try to accumulate all the feelings and sensations that you have at the moment.
And then release them through each cell of your body.
Let's start.
Deep inhale.
Hold it on top for a few moments.
And exhale with a sigh.
Now rest your attention in the middle of your chest.
Your heart area.
What emotion do you have right now?
Accept this emotion.
Just let it be.
Try to fully embrace it.
And do not engage in any thoughts.
I'll be back in a few moments.
Well,
How do you feel right now?
Is it different to the beginning of the practice?
Thank yourself for taking this time to take care of your body,
Mind and heart.
I hope you feel relaxed,
Refreshed and at ease.
You can come back to your surroundings,
To the feeling of your body touching the ground.
Try to wiggle your toes and your fingers.
You can stretch a little bit.
And when you're ready,
Open your eyes.
I wish you to have a great weekend.
Enjoy this free time.
Enjoy today and every day of your life.
See you next time.
Bye.
