Good morning friends.
Let's start this meditation by stretching your body,
Like put your arms high up towards the sky and whatever,
However your body wants to move.
Just do that for a few seconds.
Stretch and enjoy the feeling of your body waking up.
And start to let your focus go from from your head and instead fall down deeper into your body.
Maybe you can see if you can feel how it feels inside your body when you're doing these loving stretches for your body this morning.
And when you feel comfortable you can just settle down into a position,
Laying down or sitting down,
In a way that suits you.
I guess that you're sitting down with me now and so we can start this meditation.
And we do it by taking three deep breaths,
Breathing in,
Holding your breath and breathing out.
And we'll do this together.
So breathe in deeply through your nose,
Hold your breath and breathe out and relax in your body.
Let whatever stress you have be just easing up and release from your body and instead flow down into the earth.
Let's take another deep breath,
Hold and breathe out.
Let's take the last breath together and feel your whole body.
And at the top of the inhale also tense your left fist.
And breathe out and relax in your hands,
Your whole body can relax.
Just notice the differences between tension and relaxation in your body.
Let your focus go towards the small sensations you feel in your body right now.
Be curious.
What's the smallest thing you can experience?
The smallest sensation.
Maybe you can feel energy in your hands.
A sticky feeling in your fingertips.
Maybe your breath,
The warmth of your breath towards your lips.
Or whatever you find is perfectly okay.
And invite your breath to be just in the pace that your body wants to today.
So again there's nothing for you to do really.
You can just observe,
Enjoy your breath,
Feeling your body with air.
Let's let your body relax even more.
We can do that by letting your face just relax.
Let your forehead relax.
Your temples.
Let your eyes be still behind your eyelids.
And let the relaxation move from your head and down through your body like honey,
Like a thick liquid.
That takes whatever tension or stress that's there can just release and flow along your body down into the ground.
Leaving stillness and relaxation behind instead.
Now let this beautiful feeling of relaxation spread also over your cheeks and nose and down into your jaw.
Let your mouth be a little open.
And with your next breath you can also relax your tongue.
And now for a little while you have to absorb,
Observe how it feels for you to be where you are right now.
Your experience of yourself in this moment.
And this is a moment that doesn't even know right or wrong,
Good or bad.
So whatever you feel,
However you experience yourself,
That is the way you are right now.
And that's truly a magical and miraculous thing.
And now my thoughts goes to friendship and the beauty of having friends in your life.
That's to share your life with.
And friends that can be there for you and you can be there for them.
And I believe that we a lot of times are really good at being friends for others.
And I think it's time for them if they will need it.
If they are sad,
We give them a hug.
I know unconditional feeling that I will be there for you.
Let's look into if we turn those deep values in you towards yourself.
Let's make today a day where you treat yourself as your own best friend.
Whatever that means to you.
Just be aware of maybe you have judgment if you fail,
If you're thinking of yourself failing in something or things don't turn out the way you thought it would be.
But instead of going down the same path of judging and blaming yourself or wishing things would be another way,
See if you can open another door.
And go another path,
Move towards self-love and self-friendship.
Keep deep in your friendship with yourself.
And to do that I think we need to trust ourselves.
To open up,
To share,
To really stand in front of yourself admitting what's happening in your life.
Admitting what's hard and share what's joyful.
Just be clear and truthful and authentic with what is.
And I think your natural response of love and kindness will arise.
Keep breathing deeply.
Just observe what happens if you think of yourself as your best friend.
Because this day is a new day and you have all the possibility in the world to choose another way of being with yourself.
To practice listening to yourself.
Really deciding to be there for yourself.
Doesn't really matter what others do or say,
You will be there.
But to really,
Really trust that deeply I think we need to practice that exactly as we do with other relationships.
So now you can put your focus into listening in words for whatever words you will wish for right now.
Today.
Where are you sitting?
What words would you want your best friend to say to you at this moment?
And those words can be something that you have with you today.
So now you sit for a while and listen in to what those words could be.
It could be many words also as well.
Let's see what comes up.
And please,
You can also say those words out loud to yourself so you can hear them this morning.
And I can share what came up in me.
That I'm here for myself.
And that together we can dare to do what we want to do.
Let's do what we want to do.
If you're scared,
If you're scared,
I'm here for you.
And to me that opens up the world.
So take those words with you today and the overall intention of being your own best friend.
And I wish you an amazing and beautiful day.
Thank you for taking this time.
