Living With Ease - LIVE (Meditation Without Talk)

This meditation is part of the recording of Femke's Weekly Live on 13 July 2022. In this meditation, Femke guides you in a meditation so you can experience for yourself how living with ease can feel. If you are interested in Femke's talk about why and how we can live a life with ease, then check Femke's track lost in her profile, the recording of the full talk and practice is also available.

Transcript

But let's meditate now.

All right,

So make sure that you're sitting comfortable.

You can also lie down.

If that's more comfortable to you,

If you like that,

Then lie down.

And if you're sitting,

It's perfectly fine if you want to lean against the back of your chair or against the wall or sofa.

But you don't have to,

If you're really comfortable just sitting straight up,

That's also great.

As long as you are comfortable in your way,

That's most important.

So let's gently close our eyes.

And let's just take a moment to feel how you are sitting.

Feel how your feet are touching the ground.

What parts of your feet are touching the ground?

If you're lying down,

It might be your heels.

If you're sitting,

It might be the bottom of your feet.

And if you're sitting on a meditation cushion,

It might be the sides of your feet.

And when you realize that your feet are touching the ground,

Below,

Then it's nice to think of a moment that you are resting on planet Earth.

That your feet are resting on Earth.

This beautiful planet that is spinning in perfect orbit around our sun,

Making sure that we stick on it.

By rotating around this X.

Supporting us always,

You never just fall through the Earth.

There's always a ground under your feet,

Unless you decide to jump up.

But then when you come down,

There is this Earth supporting you.

Caring for you.

You can lean on me is the message of planet Earth below you.

And by just thinking that there is a grounding sense,

Grounding feeling.

Knowing yourself,

Knowing your own way of being.

Knowing yourself,

Being supported.

That's important.

Now bring your attention to your bum,

The chair or the mattress.

And your back,

Against the back of the chair or the mattress.

Are your shoulders relaxed?

If not,

Then just pull them up for a moment and let them drop.

Your face,

Your forehead.

Your jaws,

Are your jaws relaxed?

Your forehead,

Your jaws,

Are your jaws relaxed?

If you notice that you clenched them a little bit,

Then just drop your jaw a little bit.

Your hands can rest in your lap,

Gently.

Alright.

Now I would like you to bring your attention to the top of your head.

Just to the top of your head.

So,

If you find it hard to bring your attention there,

Then just think as if there is something on your head,

On the top of your head.

And as if your inner eye wants to see what's there.

And now we're going to drop that attention down really slow towards our heart space,

In the middle of our chest.

And if you find it difficult to move your attention from the top of your head,

Through your head,

Through your neck,

Into your chest,

To your heart space,

Then you could imagine that there is like a little elevator within you that slowly descends from the top of your head,

Into your head,

Into your throat,

Down towards your heart.

And you can help yourself by putting your hands on your heart for a moment.

You don't have to,

Only if it feels good.

Just let your attention rest there for a moment in your heart space.

You're connecting now with your own heart.

And there is so much power there,

So much love and so much ease.

Your heart is not a loud shouting heart,

It's gently whispering,

Patiently waiting for you to make that connection with ease.

All right,

Now while you're here connected with your heart,

I would like you to imagine that you're standing in front of a white door,

A beautiful white door,

Very shiny.

It's almost as if the white is a white light.

Now we're going to open this door,

But you can open it in a way that you like.

You can just pull it open or push it open.

You can click your fingers.

You can say a magic trick.

Whatever you like to open the door,

Do it right now.

And when the door opens,

You can smell already such good smells.

There are beautiful smells coming from flowers,

From a beautiful nature.

Let's step into this place.

Through the door.

And when you look around,

You see that you are in a beautiful piece of nature.

And I really would love for you to make details yourself.

So take a look around.

Are there any trees?

Is there grass?

Are there flowers?

Butterflies?

Bees?

Other animals?

So when you walk into this beautiful garden,

This beautiful place,

Notice that this is exactly how you like it.

This is a place where you feel you could relax.

This is a place that when you see it,

You know,

Ah yeah,

I would love to come here and relax.

So take a look around.

And when I say look,

Then I just mean use your imagination in the way you normally fantasize.

So if you use images,

Then use images.

But if you use knowing or words,

Then use those.

Right?

Make it easy.

Make it comfortable.

Make it your own.

So when you get a sense of your environment,

Then really pay attention to the details that you see here.

Can you smell the beautiful scents in the air?

Maybe your favorite flowers?

Maybe your favorite food?

Favorite drink?

Maybe it's the perfume that you so much love from someone that you love.

Maybe your own perfume or aftershave.

And now pay attention to what you're hearing with your fantasy ears.

Are there leaves rustling in the wind?

Maybe you hear an ocean at a distance?

Maybe you hear birds singing?

What do you hear?

And when you walk further,

You notice that the atmosphere is just perfect.

It is not too warm,

It's not too cold.

It's exactly how you like it and you can feel the air on your skin.

Maybe there's a slight breeze,

Maybe there's a lot of wind,

Maybe there's no wind.

Whatever you like.

Alright,

Now let's walk a little bit further into this garden,

Into this piece of nature,

Because maybe you are in the wood,

Which is also perfectly fine.

And you see that the environment becomes a little bit hilly,

So we start to climb a little bit up.

And what is nice about climbing up is that you enhance your view over the rest of the world.

So even when there are trees,

There are not so many that you cannot look outside of it,

But you can see,

You get a higher perspective,

While you take a look over the valleys around you,

The villages around you,

And by being a little bit elevated,

You feel good.

It feels like you are more in control of your perspective on the world.

So if you listen carefully,

You might hear some water running,

Like a runlet,

A stream.

And when we come closer,

You indeed see a stream which is coming from a hill a little bit higher than where you are,

And it's floating by you,

Going downwards.

Just pay some attention to listen to the sound of that brook,

To see the water running.

There is some sense of quietness,

Peacefulness in that water,

Moving from one side to the other.

Now,

Let's find a good place to sit next to the water,

To take a look at how the water floats by.

So,

Let's make it comfortable.

Maybe you see a beautiful rock that you would like to sit on,

Maybe you see a comfortable chair standing there with your name on it,

So you will sit on that.

Or maybe you just like to sit on the grass.

Do whatever feels good to you.

Just take a moment to sit down,

And when you sit down,

Feel how comfortable it is.

You can even sigh it out if you like.

When you look over the brook,

You see a valley going down.

You still have that sense of perspective from a higher point of view.

And when you look up to your right,

Where the water is coming from,

It's a little bit higher,

Then you realise that there is something there that you want.

So,

Remember that I asked you to think of that thing,

That goal,

Something that you would like to achieve,

Something that you are sometimes struggling with.

Now,

Imagine that that is up that hill and you can see it.

And I know that it might be hard to see,

But just imagine that whatever it is that you want is there.

So,

If you now would go up to this brook,

You would find it there.

If you now would push yourself to paddle up into the stream,

Up towards that hill,

That you would get what you want.

That is the feeling.

But when you realise this,

Can you feel there is some,

You feel some of resistance,

Because you know this water is running pretty quickly down,

It will be really,

Really tough.

It's to swim in it,

To take a boat and paddle against it,

It's going to be really,

Really tough.

But there is something there that you would like.

So,

Let's leave it for a moment.

Oof,

That's difficult,

Right?

There is something there that you want.

It's pretty close,

But not close enough.

You know there is some struggle.

It's hard now to let it go,

Right?

And you were so relaxed,

You were so relaxed sitting at this water.

So,

Let's work with that.

So,

How could you do this right now?

Well,

Let's just pay attention to our breath flowing in our nostrils and out of our nostrils,

Just for a moment.

So,

You're breathing,

You don't have to change your breath,

So if you have a really quick,

Shallow breath,

That's okay.

Just bring your attention there for a moment to your nostrils.

Air flowing in and air flowing out.

Flowing in and flowing out.

Flowing in and flowing out.

And while you continue to focus your attention at your nostrils,

You notice that a really slight sense of relief opens up in your chest.

Your head is still pulled to that goal,

But you bring your attention back to your nostrils and only that brings already some kind of a relief.

So,

You stick with your attention to your nostrils.

Air flowing in,

Air flowing out.

In and out.

And you feel a sense of calmness now,

Relative to where you just were.

Alright,

Now,

If you think of that goal up there,

That what you want to achieve,

And you realise that it could be really hard to get there,

What is the first thought of resistance that pops up in you?

What is the first thought within you that tells you that it will be hard,

That you will not be able to make it?

Whatever that thought is,

Become aware of that thought now.

So,

When this thought is there,

I would just like you to put it in your hands.

Hey,

Yeah,

That takes some fantasy,

Right?

That's okay.

That's why we're here,

We're going to use the fantasy.

So,

You have this thought,

So you could imagine that you are just spitting out the words in your hand,

Or maybe you're pulling it out from your forehead,

Or maybe it just jumps in your hands,

Because it's happy to leave your mind,

To leave you,

To say goodbye.

Just take a moment to let this thought end up outside of you,

In your hands.

All right,

Now,

I would like you to put this thought now in the water.

And when you put it in the water,

You see that it floats,

And it starts to float away.

It turns,

It rotates,

And slowly,

Slowly,

You see it flush away.

And while this is happening,

And you watch it flush away,

There might be a sense of relief in your chest,

In your head,

In your belly.

Notice that.

And if you don't feel it yet,

That's okay,

You're just starting with this exercise.

So,

Let's do it again.

If you don't feel it,

Then just let this thought,

Because the thought is probably still pretty strong with you,

Let it drop again in your hands.

You can also ask it to come out of you in your hands.

It can also be that you just see a symbol,

Something that symbolises this thought,

And that this is like an item in your hands.

That's also perfectly fine.

Your subconscious is really,

Really smart.

Your subconsciousness is giving you ideas,

So just go with that flow.

Even if you don't understand exactly what is going on,

Something good is going on.

All right,

Now it's in your hands.

Let's just toss it in the water,

See how it bounces on the water,

And then it rotates,

It turns,

And it floats away.

Do you feel a sense of relief by letting go of that thought?

All right,

Now I would like to show you something.

We are going to experience how it is to go with the flow rather than push ourselves against the stream to get where we want to be.

We are going to get into the stream right now.

Put your feet in the water.

Not too cold,

Not too warm.

It's perfect water.

It's perfect water to be in.

Now I would like you to decide how you want to try to work your way up first,

To experience how difficult it is,

And then to just float away.

So you can have a raft,

You can swim,

You can have a dolphin to sit on.

Whatever you like,

Use it.

All right,

Now let's first feel how it is if you want to go against the stream,

Upwards.

That's not pleasant,

Right?

You feel that it's really hard to progress,

It's really hard to get even an inch up,

An inch closer to that,

Into that stream,

Into that water.

It's unpleasant.

So you know what?

Turn around,

Put your back towards the goal upstairs,

And we're now just going to let go.

If you're in a boat,

You're going to get in and letting go of the oars.

If you're on a dolphin,

You're saying to the dolphin,

You know,

Go with the flow.

If you're swimming,

Then you're going to float on your back and you're going to let the water take you.

So can you feel that you're floating?

In whatever way you're floating,

You're floating now.

And now the water is gentle,

The stream is gentle,

But it starts to take you,

You start to move.

And there is a sense of relaxation in that.

You feel how your arms,

Your legs,

Your belly,

Your shoulders,

Everything starts to relax.

You can start to lean in and this water is really supporting you.

If you're floating like a swimmer,

Then this water is not running over your head.

It's just lifting you up like you're in the salty sea.

It's lifting you up and you're floating down.

And while you start to float,

You become aware of your surroundings again.

These perfect surroundings with the beautiful flowers,

With the such good smells,

The terrific scents,

The perfect atmosphere,

Sun or moon,

Whatever you prefer,

It's there.

Your skin feels soft and gentle and now you're floating.

It's so much easier to just float.

It's so much easier to just let go.

You know,

You could imagine that it's almost like a water slide.

You remember when you were a kid that there were these big slides with water that would run and take you down really,

Really fast and it would go faster and faster.

And you would just scream from joy how much fun that was.

Let's get back to that feeling a little bit.

Let's just let go and let's slide downwards because this beautiful stream is now a big water slide letting you flow downstairs,

Curvy,

Going to the left,

Going to the right,

All kind of ways.

And it just feels like when you were a kid.

Remember when you were a kid when life was just easy,

You didn't have worries.

Well,

You had some worries but then your mother or your father would kiss them away and they would be gone.

You would just enjoy and play with your friends and enjoy the summer,

Enjoy the sun,

Enjoy the water,

Enjoy the slides.

Oh,

That's such a good feeling.

So how would it be if you would allow yourself this feeling from time to time?

How would it be if you would just take even five minutes each day to just imagine yourself sliding with ease through your life?

Because you know what,

While you're sliding here and you take a look to your left,

You see there's things that you sometimes think about that you should do them.

But now you see that they're solving themselves.

You take a look at your right and you see those people that are always needing your help.

And now you just see that they're doing it themselves.

Wow,

This is beautiful.

Just let me slide on.

Let's slide more downwards.

Let's see what else is there.

And you see the big piles of work that you still have to do and they're really,

Really decreasing while you are sliding.

Use your imagination,

Use your fantasy to really allow yourself to feel that with this ease,

Everything becomes easy.

When you allowing ease in your life,

Everything becomes easy.

So now you feel that the slide is almost about the end.

We're slowing down,

The water comes down and we're now in this beautiful pool.

The water is still perfect,

Not too warm,

Not too cold.

And you feel that you can stand and you walk towards the little ladder to climb out of the pool.

You climb out and you see where you are.

You are on the top of the hill with this goal that you wanted to do.

And that's really weird because you were sure that you were going down and not up,

But still you received this place.

You got here on the top of the hill.

With that,

What you wanted to do.

So take a moment and sit down comfortable and be aware of how it feels when everything that you want to achieve is there.

When everything you want to achieve you have done.

And if you find it hard to believe,

Then picture a movie screen in front of you.

And just take a look at yourself in the near future being done with this,

Achieving this,

Checking it off your list if it's a must or just enjoying doing this because you finally get to do that.

Sometimes if we find it hard to believe that we can achieve something,

It's easier to project it a little bit outside of you on a movie screen where you can see yourself having it,

Doing it,

Realising it.

And then you feel like you're really,

Really close and all you have to do is to slide a little bit more in your life,

To add some more sparkles of ease,

Some more minutes of relaxation.

And a lot more words of kindness towards yourself,

Some gentleness towards yourself,

Soothing words when you notice that you have resistance,

Soothing words when you notice that you are worried if you will not make it.

And then just slide,

Slide with ease.

Now,

While we have this movie screen in front of us and you see yourself there,

Your future self,

But that's not the far future,

Right?

This could be tomorrow even.

Now,

Ask yourself there on the screen,

There you know,

You see yourself achieving what you want,

So this is a part of you that knows how to get there.

Ask for some advice,

Ask,

Ask what they want to tell you right now to help you,

To support you,

To uplift you.

And their answer might come in words,

Their answer might come that they will give you a symbol,

It might be that they show you a picture or you'll get a memory or a song in your head and if you don't understand the message of that,

That's okay.

It will come if not now,

It will come soon.

Just accept this gift,

This answer from your future self right there.

It could be you in an hour,

It could be you tomorrow,

It could be you next week,

But it's really,

Really,

Really close.

Can you feel that?

Yeah,

Alright.

Now,

You've received the answer and stored it somewhere.

If it's a word or a symbol,

Store it somewhere,

Maybe in your heart,

Maybe in your belly,

Maybe in your forehead,

So that you remember that this answer is with you,

The solution of whatever you want is already within you,

Because you gave it to yourself,

You allowed it in.

Alright.

Okay,

You can let go of the movie screen and if you need some help with it,

Then just imagine that you push a button and it just then disappears.

And behind it,

You see again the white door,

The white door that you came from.

So,

But before we enter this door,

I would like you to put your hands on your heart and to be aware of where you are right now.

A little bit more relaxed,

A little bit more at ease.

Let's set the intention that from now on,

You will find more moments of ease.

It doesn't have to be big moments,

It can be just a minute here and there,

But set the intention that you will allow yourself more ease and that whenever you feel that you are pushing against yourself,

That you are too tired,

But you continue to push on,

That you are exhausted or you cannot think straight anymore,

But still you expect yourself to think that that will be the moment that you will remember.

That ease is a way better way to get where you want to be.

And then you will relax,

You will calm your mind,

You will imagine yourself sliding through life or whatever relaxes you and then you will find ease.

And that's a promise that we make to ourselves right now.

Alright,

Now let's get up and walk towards that white door.

Open it again and before you step,

Know that this is a place,

This garden where you can always come.

You only have to close your eyes and just go there and everything is yours here because you are the boss of your fantasy,

Your imagination,

So everything you want is right here.

Alright,

Let's step back through the door,

Back into our heart space.

Can you feel the joyfulness of your heart?

So happy for you for this connection,

So happy for you having this experience.

And now we let our attention go back up to the top of our head.

Can go way faster now.

And when we're there,

We're going to bring our attention back into our body.

Just keep your eyes still closed for some time.

It will help your body.

You've been in meditation for quite some time.

So wiggle your fingers and toes,

Stretch your spine.

Yeah,

Right.

And then gently open your eyes,

But in your own time.

So maybe you just take a minute or so to open your eyes and I'll be waiting here for you.

And when you're ready,

Take your time.

If you feel you want to take a nap,

Then take a nap.

If you're ready,

I would love to hear your experience,

How it was.

Maybe you have any questions.

Thank you.

Reviews

Awesome very relaxing!