Hello friends,
This is Femke.
Let's begin.
Let's sit up straight.
You can have your back supported,
But keep your head free.
Relax your face,
Your mouth,
Your shoulders.
Settle and relax.
Gently close your eyes.
Take a moment to tune into your body.
If you feel any tension,
Then shift to make it more comfortable.
Okay.
Gently bring your attention to the middle of your chest.
And imagine that in the middle of your chest,
Shines a small but bright light.
Breathe into that place in your chest and when you do so,
See that your in-breath guides that light upwards,
All the way up to about 10 inch above the crown of your head.
See that light hovering above your head while you breathe out.
Breathe in again,
But now towards the place just above the crown of your head.
And while you breathe in,
See how that light descends all the way back to the middle of your chest.
Let your attention rest on the middle of your chest while you breathe out.
We are going to repeat this process.
Breathe in and let the breath flow into the middle of your chest and see how the light starts to float on the air all the way up to just above the crown of your head.
Keep your attention there while you breathe out.
Now breathe into the light above your head and see the light floating back down on the air to the middle of your chest.
Gently,
With ease,
Not forcing anything,
Just a gentle and kind attention.
And if you notice your mind wandering off,
That's so very normal.
The moment you notice,
You gently bring back your attention to the point in the middle of your chest and you simply start over.
So breathe in to your chest.
See your attention float up light as a feather above the crown of your head.
Breathe out.
Breathe in to that point and let the light descend gentle as a feather back to your chest.
Breathe out.
Continue this process on your own now.
In and up.
Breathe out.
In and down.
In and down.
Breathe out.
Again on your own.
Okay,
Next time your attention is in the middle of your chest,
Keep it hovering there.
Now fully fill your lungs and keep the air in.
Gently,
No force,
Just see if you can keep all air in.
Sitting with ease,
No breathing out.
And feel how present you are.
Feel the energy flowing through your body.
Can you take another sip of air in?
And when you feel holding your breath was long enough,
Slowly,
Gently breathe out.
Slowly,
Gently breathe out.
Breathe in again towards your chest,
Fully fill your lungs and hold for a moment.
With ease.
Gentle.
Can you take another zip of air?
Another.
And gently let go and breathe out.
If at any time you feel dizzy or feel like you don't have enough air,
Breathe out and make the pulse shorter or just stop.
Okay again.
In,
Fully fill the lungs.
Hold with ease.
Take another sip.
If not,
That's okay.
And breathe out.
All right.
Let go of the tension of your breath.
Let your breath be free as it is.
As it is.
Just sit and let everything be as it is.
Feel your body.
Where do you feel the energy?
Are you aware of your surroundings?
Do you feel how present you are?
Let it be as it is.
Okay.
Gently let go of your attention and just sit for a moment.
Wiggle your fingers and toes.
Stretch your spine.
And then in your own time,
You can slowly open your eyes.
Thank you so much for meditating with me.
With gratitude and in love.
Until next time.
