So at first take a moment to set yourself up for this meditation.
Find a place where you can be just for yourself and totally undisturbed.
Simply take this moment as a gift to yourself.
Find a position in which you can sit upright,
Comfortable,
Relaxed,
Yet with a certain alertness.
And whenever you are ready just close your eyes.
Take a deep and long breath.
And as you breathe out allow yourself to simply let go and fall completely inward.
Direct your attention inward and allow yourself to fully arrive in yourself and this present moment.
And then allow yourself to become fully aware of your body.
Feel your body in its wholeness,
Your body in its whole shape,
Form and size,
The whole space of your body.
And become aware of how your body is fully present in this moment.
And be yourself fully present in your body.
And notice how your body feels in its wholeness right now.
Just feel into it without having to find words or name anything.
Just allow yourself to gently look at how your body feels right now and allow any sensation to just be there.
And then for a moment notice the contact between your body and the ground or the place where you are sitting right now.
Feel your whole body resting on the ground,
The whole weight of your body being supported and held by the ground.
Become totally aware of the ground beneath you and trustfully release all your weight.
In this support you simply sit there,
Upright,
Completely in the here and now.
Then direct your attention to your breath and observe the flow of your breath for a moment.
Don't change anything,
Don't interfere.
Just follow the natural rhythm of your breath.
Notice where you can sense your breath clearly and easily,
Where you can feel the in and out flow of your breath.
Maybe you can feel the flow of your breath at your nose.
Maybe you notice the gentle rising and lowering of your chest or your belly as your breath flows in and out.
All these gentle movements in your body.
And wherever you feel your breath just stay with it for another moment and observe its gentle flow.
Observe how your breath just comes and goes.
And then in your inner attitude let yourself arrive at the place where there is simply nothing to do.
In this moment you can simply be.
Everything that is necessary happens all by itself.
You are held and carried by the ground.
Your breath flows and you don't need to add anything.
In this moment there is nothing to accomplish,
Nothing to do,
Nothing to change.
Nothing has to be different.
You don't have to care about anything right now.
Allow yourself to just be there without any goal or reason.
Just let go and relax.
Just completely in this moment there is nothing that has to happen.
You are just there,
Completely in the here and now.
And in this place you can just be as you are with everything that is there,
With everything that is part of you.
And everything is just right.
And observe what happens when you are just there.
Freeing yourself from all intentions or plans,
All ideas of how things should be or how you should be.
Be in the place where everything is allowed to be,
Completely free from the idea that anything should be different,
Completely free from the idea that you should be different.
You too are utterly right.
And in this attitude you can simply observe,
Simply witness.
Observe without any effort whatever you encounter in your inner space and just let it be there.
Whatever is there,
You don't have to do anything with it.
Maybe there are thoughts,
Emotions or sensations,
Very different facets of your existence.
Maybe you observe how your mind is in thoughts about the past or the future.
Maybe it wants to plan something,
To do something or to change something.
Or maybe it is preoccupied with something that had happened in the past.
Just observe your mind lovingly,
Let it happen.
You don't have to do anything with your thoughts.
Let everything come and go and you are simply in this moment,
Simply in the here and now.
What is it like to simply look at yourself and everything that is there with a loving gaze without wanting to change things right away?
What is it like not to be in a state of doing but simply in the state of being?
Be completely open in your inner space and your heart for everything that is there.
Simply in love and appreciative acceptance because all that is part of this unique moment.
Find your inner smile and let it shine in your heart.
And with this inner smile you can lovingly accept yourself and everything that belongs to this moment.
Let your inner smile shine and carry it with you in this and in every moment.
And so you are just there,
A witness to the moment and there is nothing else to do.
You are in the here and now and everything is just right.
Let it shine in your heart.
Let it shine in your heart.
Take a deep breath and stay in love and gratitude for this moment.
In gratitude accept everything that is there,
A part of this moment,
A part of yourself.
And whenever you are ready,
Take another deep breath and gradually come back.
Move and stretch a little,
Just as it feels right.
And finally,
Slowly open your eyes again.
