So first take a moment to make yourself comfortable for this meditation.
Find a place where you can be undisturbed and just for yourself.
And then find a position in which you can sit comfortably upright and relaxed.
And whenever you are ready just close your eyes.
Take a deep and long breath and allow yourself to completely fall into yourself.
Turn all your attention inward.
From now on just be connected to yourself,
Completely connected to the present moment.
This moment only belongs to you.
And then become aware of your body and its wholeness.
Become aware of its entire form and shape from head to toe.
And also move your attention over your skin.
Your skin that forms a continuous natural border between the outer and your inner space.
Just rest in your body.
Be fully present in your body.
Fully present in this moment.
And then focus your attention on your breath and gently observe it for a moment.
Let your breath flow freely and naturally without interfering or changing anything.
Just feel the air flowing in through your nose as you breathe in and out through your nose as you breathe out.
Just follow the natural flow of your breath.
In and out.
In and out.
And then turn your attention to your belly,
The area right around your navel.
And notice how your breath flows deep into your belly when you breathe in and how it flows out from there every time you breathe out.
In and out.
And notice how your belly gently rises with each inhale and how it lowers with each exhale.
Observe this gentle movement.
Up and down.
Again completely in its own natural rhythm.
Stay with your belly for another moment.
And if you like,
You can also place one hand or both hands on the area below your navel.
Continue observing how your breath flows into your belly,
Completely relaxed and how it flows out again.
Become totally aware of your belly.
And with each exhale let yourself sink a little deeper into your belly.
Relax more and more into your belly.
With every breath connect more and more with your center and allow yourself a feeling of arrival,
A feeling of coming home.
And then also take a moment to feel your contact with the ground.
Feel the ground carrying and holding you and all your weight without you having to do anything.
And feel how you are connected to the ground,
To the power of the earth.
A power in which you can fully trust.
A power in which you can fully relax and let go.
Safety,
Trust and stability.
In this power you are fully rooted.
And then with every inhale imagine how you take in some of this power,
The energy of the earth and let this energy flow right to your belly,
To your center.
Breathe in and direct the energy of the earth to your center.
With each breath connect your center stronger and stronger with the power of the earth.
And then move your attention up to your head and there to the highest point of your head.
And then notice for a moment how your head is connected to the energy of the air,
The energy of the sky.
Lightness,
Wisdom and freedom.
The boundless and infinite space stretching above you.
And then with each inhale imagine taking in some of the energy of the sky through the top of your head and let it also flow to your belly,
To your center.
With each breath direct the energy of the sky to your center.
With each breath connect your center stronger and stronger with the energy of the sky.
Earth and sky meet in your center and create a balance.
Become aware of how you are connected to both energies through your center.
Just stay with your center for another moment and if you like imagine a light shining right in your center,
A light nourished by both the energies of sky and earth.
A gentle,
Pulsating light whose shine fills your whole body,
Whose shine fills your whole body with warmth,
Strength and silence.
So just stay connected with this light in your center.
Rest completely in your center because if you are connected to your center your head becomes quiet,
Your heart becomes quiet.
You are right at your source,
At a place of wisdom and strength and there is nothing else to do.
Just be there without any goal or reason.
Whatever you encounter in life,
However unsteady the times may be,
Connect to your center and you will find new strength and clarity to master all the challenges of life.
Take a deep breath and breathe deep into your center.
Let go with the exhale and allow yourself to slowly come back.
Keep the light shining in your belly and whenever you are ready slowly open your eyes.
