Let's just take a breath.
I think I needed more than you because I was speaking a lot.
You know,
Make sure that you're sitting comfortably or maybe you want to lie down.
That's also great.
If that's your favorite position to meditate,
Then lie down.
And if you're sitting and you find it a little bit tiring to make sure that you sit up straight,
Then you can still sit up straight while leaning against something like the back of your chair or sofa or the wall.
But if you really like to sit on a meditation cushion or on the floor straight up and it's easy for you,
Then do that.
Make it comfortable.
Alright.
And if you feel any tension somewhere,
Then just shift a little bit and see if you can make it more comfortable for yourself.
Now gently close your eyes.
And bring your attention for a moment to your feet.
Your feet touching the ground,
Whether you're lying or sitting.
They're touching the ground.
Bring your attention to those points on your feet that are touching the ground.
And while you're doing this,
You can become aware of this beautiful earth under you.
This earth spinning in perfect orbit around the sun.
Offering us our seasons.
Supporting us always.
The earth never says,
Okay,
Let's now just,
You know,
Let you drop into a hole.
You can trust the earth to support.
And bring your attention for a moment to your buttocks on the seat of the chair or the mattress.
Divine buttocks built in cushions specially for you.
Where would we be without our beautiful buttocks?
Whether they are small or big,
They're always beautiful cushion for us.
Bring your attention for a moment to your shoulders and get a sense of they're relaxed.
And if you feel some tension in your shoulders,
Which is pretty normal,
A lot of people have that,
Myself included,
And just pull them up to your ears and then drop them inside out.
Maybe do it again.
Pull them up and drop.
Do you feel that sense of relaxation when you just drop your shoulders and you sigh it out?
That's a good feeling,
Right?
That's something you could do always in your life.
Just pull up your shoulders and drop them.
Now some attention on your face.
Is your face relaxed?
Your forehead?
Your jaws are free.
Soft lips.
If you feel tension in your face and it's really hard to let go,
Then just make a lemon face and let go.
For sure it will make you smile.
Let's do it again.
Make a lemon face and relax.
All right,
Now your hands are relaxed in your lap.
If you like,
You can put your palms up to the sky,
But in a relaxed fashion.
It gives a nice open feeling.
A feeling that you can receive when you have your hands open.
All right,
I would like now that you bring your attention for a moment to the crown of your head.
You could just imagine that you are sitting on your crown,
The crown of your hand,
And that you are sitting in some kind of a small elevator and this elevator is now sinking into your head.
So your attention is slowly descending to the middle of your head.
And let's hold there for a moment.
Let's hoover there for a moment.
It might be that thoughts are floating there,
Running there,
Fighting there,
Jumping over each other.
Or maybe you find some quietness.
But wear whatever is going on with those thoughts in your head that you can be in between them in relative silence.
It is as if you are at a party and you are just sitting at a chair observing people who are chatting,
Laughing,
Joking,
Singing.
And you don't need to engage with anyone.
You just sit there and observe.
This is the same principle that you are doing right now with whatever is going on in your head.
You have this power every moment of the day to just sink into this middle of your head and let the storm of thoughts be around you without having to engage with it.
Alright,
Let's sink even deeper now into your throat,
Into your chest and descend until you are in your heart center,
In the middle of your heart,
In the middle of your chest.
This is a whole different place to have your attention.
Can you feel that?
It's soft here and warm and so loving,
So gentle.
It is as if you are in a room with gentle,
Loving voices,
Singing about the love they feel for you.
A room with soft walls and cozy cushions.
A safe place.
A safe place from where you can see your world.
Because when you take a look ahead you see big garden doors who can open to a garden.
Let's go there together,
Alright?
Just imagine that you are now getting out of this little elevator,
Walking into this room,
Enjoying the atmosphere,
Walking to these beautiful doors,
Into this garden,
This garden of your soul.
This is a place within you where you can always come to connect with yourself,
To speak with yourself,
To feel good.
When you walk into the garden you notice that everything is just perfect.
It's just as you like it.
So the plants,
The flowers,
The trees that you see,
You take a time to create your own garden,
Your own favorite garden.
And if you find it hard to see it with your mind's eye,
That's ok,
Everyone fantasizes in their own way.
So use your fantasy,
Create a garden in the way that you normally fantasize.
Maybe you just know it or you feel it or you smell it.
Maybe you see the words written all over you.
Whatever way you fantasize,
Use that.
So the atmosphere is perfect.
You feel it on your skin,
It's not too warm,
It's not too cold.
It's really really perfect.
And when you smell,
Oh these are the best scents around you.
Your favorite flowers,
Your favorite fumes.
It's really gorgeous.
Now we walk into this garden and then you see that there is a beautiful chair standing there.
It's a chair shaped as a heart and it looks so comfortable.
So I invite you to walk up to it and to just sit in it.
Before you sit you can decide what color it has,
If you like the shape of a heart or that maybe you want to adjust a little bit so it has a shape of your liking.
Maybe you want to make a flower from it or maybe you just want to make it your old comfy chair that you have in your living room.
All is ok,
It's your imagination,
It's your fantasy,
It's your garden.
Now sit in this chair and feel how comfortable this is.
Made for you.
Now you see that on the arm of the chair there is a button.
So you press the button and when you press it you see that from the floor up a movie screen,
A massive movie screen pops up.
Wow.
It's like your own private garden home theatre.
And then the lights around you dim,
This is your fantasy,
Everything can happen.
And you see that on the screen your name appears.
So that's beautiful.
That's a good feeling right?
To take a look at a movie screen and to see your name pop up there.
You know this is about you.
You know that all your attention is going to be on you right now.
And even if you are an introvert who doesn't like the attention of others,
That's ok,
This is just you right now.
The letters fade and then you see a beautiful shot of a big meadow and you see a person walking from a distance towards you on the screen.
And when this person comes closer you see this is you.
This is you like your ideal you.
This is you how you fantasise about yourself.
This is you how you look in your wildest dreams and I don't mean just physically right?
That's also part of it.
But I mean way more than that.
I mean you shine with happiness.
You look so healthy.
You are so confident.
So powerful.
And when you come closer can you feel a sense of pride within you that this part of you exists.
I know that sometimes in your real life it feels like this part is gone,
Is not there.
But that's not true.
This part of you is right here.
This part is right here walking up to you.
And now they are really big,
Close,
On the screen and you can really take a look at them.
And the most beautiful thing is that they look at you and they smile.
Ok,
If you feel a little bit sad or if you feel bad,
Because you feel there is too big a distance between where you are right now and this ideal image of you on the screen,
That's ok.
Be patient.
We will work with this.
That's ok.
If you feel like that then really take care of yourself.
Give yourself a hug.
Put your arms around yourself.
Or caress yourself on the head,
On your chest,
On your cheeks.
Tell yourself it's ok.
This part is within me.
I might not always see it myself,
But that's just because I forgot that this part is within me.
And in a bit you will feel it.
I promise.
Now if you take a look in the distance again you see another person coming up.
And this person is also part of you,
But this is the part of you that you normally feel you are not so proud of.
This is the part where when you look in the mirror and you don't like so much how you look today because you are tired.
This is the part where you didn't behave like you would like to behave.
This is the part where you are shy and maybe a little bit ashamed of who you are,
What you are.
But when you are approaching I would like you to invite them to come.
Because just like this ideal self,
Also this part of you deserves to be here.
Because this part of you is also you and it's ok.
So you see that they are shy but they are coming.
And they are coming because you tell them it's ok.
And it might be that you feel emotions now and that's ok.
That's ok,
Just keep breathing.
And if it's too hard then just open your eyes and you can take a look at me and you see all the funny gestures that I am making while I am speaking and you can laugh at me.
That's ok.
And then maybe another time it will be good for you.
But if you can stick with me a little bit and be gentle for yourself,
Give yourself a hug,
Caress yourself,
Really put your arms around yourself and say it's ok,
Rock yourself like you would rock a kid that needs to be comforted.
And see that this part of you is also approaching.
And there they are standing.
And now such a beautiful thing happens because your ideal self is turning towards them.
And maybe they even have to squat to be closer to them.
It might be that your ideal self is taller or bigger and they just hug this part of you that doesn't always feel so good.
It feels like such a relief to see this love of this ideal part of you caressing,
Hugging,
Loving this other part of you.
And you know it's all on the screen.
It's happening outside of you.
It's ok.
You can see it as when you see a movie that moves you.
It's ok to feel emotion.
It's ok to be here.
But can you see the love on the face of your ideal person?
Can you see the love on the face of your not so ideal person?
And while they're hugging you notice that they start to blend.
They start to blend together as if there are two photos overlapping each other making such a more rich 3D image of you.
It might take some time.
And you know I would love for you to use your imagination to make this like a magical thing.
Like it's a magical movie you're looking like.
Little hearts,
Little stars are coming from it.
Maybe you heard this magic sound from you know the kids movies that you once watched.
It's like the good mother fairy is coming and sprinkling all her magic dust over it.
But in the end you know it's you who is there.
Those two parts of you have blended and you just see you now like you're looking in the mirror right now.
And just know and feel that both these parts are part of you.
And there's so many other parts,
The little kid that you are still there,
Your future self that can be there.
There are so many roles that you play in your life that are all blending together into you.
What is most important of this moment is to realise that your ideal self loves your not so ideal self.
Your ideal self is not arrogant,
It's not hateful,
It's not pushing away everything that is not good.
No,
This part of you loves and can reach out to those parts of you that sometimes feel not so good,
That sometimes feel pain or feel sadness or feel anger or feel just not worthy.
This ideal part of you absorbs that and brings it home to who you really are.
Now,
I don't know if you ever saw the movie of Woody Allen of the Purple Rose of Cairo,
But that was a movie where the film star suddenly jumped out of the screen and came to be with one of the spectators.
So this is what's going to happen right now.
So this figure of you,
This blended form of your ideal and not so ideal you,
Jump out of the movie screen and come to you,
Standing in front of you.
And now they want to show you how much they love you.
And if you like it,
You can let them hug you.
But if you prefer a handshake or a box or just a smile or a wink of the eye or just a kind word,
That's also okay.
But just lean back a little bit.
Or when you're lying on your bed,
Just open your arms a little bit more and be open to receive whatever is coming your way.
And also now can you feel that sense of relief,
The beautiful sense of relief when you receive something that is good for you.
Now if you like,
You're going to walk into the garden.
I would like you to invite them to come with you.
And if you like it,
You could ask them to blend with you.
But if that's too much of a confrontation right now,
That's fine.
Just really,
Really go okay.
Then just reach out and give them your hand.
Let them grab your hand or let them just walk next to you or behind you or maybe in front of you.
So let's walk.
There's a little pathway in the garden and let's walk there.
It's beautiful.
It's passing by a beautiful brook with water.
If you've been with me before in my life,
You know this is a brook where you can always release things.
Maybe we could do that right now,
You know.
Is there anything you would like to release right now?
Something that you would like to let go of?
Maybe there's something that you fear,
Maybe there's something that's,
You know,
A thought that you have about yourself that you don't like so much and you really would like to let go of.
Then when you take a look at this brook,
You see little baskets floating by.
They're not floating fast but these baskets are here for you to just put a rock in it.
And these rocks represent whatever you want to let go.
So if there's something that you fear,
Imagine that you pull this fear out of you.
It turns into a rock in your hand and you put it in the baskets.
And you see how it floats away.
Maybe the feeling is still there a little bit and just pull it out again.
Envision it like a rock and put it in the basket again.
And again the feeling of relief is what you're looking for.
Is there anything else you would like to release here right now?
Then just take a moment to do so.
Pull it out of yourself and gently put it in the baskets and see the baskets float away.
You're not pushing it away,
You're not throwing it away.
You're just allowing it to be but not anymore with you.
You allow it to float away gently,
Calmly into its own future separate from you.
Let's continue our walk next to the brook and the path is leading up a little bit.
And you see that when we're climbing a little bit that now we are on top of a mountain.
It's a beautiful mountain.
And the most beautiful thing of it is that you have a view over your world.
A view over the world.
And I would like you to feel how strong you are right here.
You know,
Feel your feet again on the ground.
And you can imagine that your feet grow roots into the earth like a tree.
Confident and strong like a tree.
Those roots growing from your feet into the ground,
Deeply and wide.
And you stand here on top of this mountain.
And the beautiful thing is that the world below you is small.
It's easy to comprehend.
All worries and problems are so small when you look from here.
And you feel powerful because you know you have those parts of you with you.
That part that is ideal,
That part that pulls you towards the future.
That part of you that knows who you are and where you want to be.
But also that part of you that sometimes trips and falls.
And that part of you is also so important because of the tripping and the falling and the troubles.
You experience what you don't want in life.
And you learn to want to see what you do want.
What you can do.
And acknowledging that both these parts are with you,
In you,
Supporting you,
Loving you,
Caring for you,
Being there makes that you are such a full and round person.
So rich from the inside.
So unique.
So special.
So lovable.
It's not the perfect people that are lovable.
It's the people who are authentic.
It's the people who can acknowledge that they are who they are.
And they do their best.
But they are mainly kind to themselves.
People who take care of themselves are not selfish.
People who take care of themselves are the kindest people in the world because they have learned what kindness and gentleness towards themselves can bring.
And as a really natural spill over effect they become kind and gentle with others.
So let no one tell you that you are selfish when you take care of yourself.
Let no one tell you that you have to fulfil their expectations to make them happy if they don't feel good to you.
It's ok to be who you are.
Wards and all.
Flaws and all.
Shining lights and all.
Can you feel standing here on the top of this mountain,
Your feet rooted in the ground,
Connected with your heart,
You're viewing your world from such a perspective that you feel empowered.
This is you.
This is powerfully being you.
And from here the sky is the limit.
The sky is the limit.
And by acknowledging this feeling that you have this within you,
You can make it grow.
Because I know that later today or tomorrow it might feel different but that's ok.
You've experienced this now.
You know this is in you.
It's like planting a seed and trusting it will grow.
Just go here sometimes and let go in the brook.
Let the roots grow even deeper.
Feel your perspective.
Feel those different parts of you.
The shadow part,
The light part.
Coming together,
Being you.
And it's all ok.
You don't have to be perfect to be loved.
You don't have to be perfect to be worthy.
It just can be you.
And anyone who tells you differently is wrong.
Everyone who tells you differently has a problem being gentle to themselves.
And that's their problem.
You are lovable and you are worthy.
Alright,
Now I invite you to go out of this place in a way that feels good to you so you could just walk the way back to that elevator and return to your body in that way.
But you could also decide that there is a new perspective,
There is a new inside,
That you are going to dive into your world just like that.
This is your fantasy,
Right?
Everything is possible.
So what you could do is stand on that mountain and then like a diver just dive or jump.
You can use a parachute if you like or you could also use a slide,
A big slide like the kids have.
Maybe it's a water slide that you end up in a beautiful pool.
Just dive into your life in a way that feels good.
Maybe you grow wings and you fly.
Maybe you just run off the hill or maybe you see it's all grass and you let yourself roll like you once did as a kid.
Just allow yourself to use your fantasy to dive right back there.
Okay,
I said you do it in your way.
Let's go right now.
Don't forget to sigh it out why you use your imagination.
Some of you might take the brook down and just float there on a raft or just you know with your own body weight.
Some use the slide,
Some might fly,
Others might jump.
Maybe you just like to make a walk or a hike.
It's also fine.
And if you want to go back to the elevator because you like the logic of that,
That's also great.
You are you.
You can do it in your way.
Use your fantasy for you,
For your benefits.
Alright,
Now you've landed back into your life.
Let's get back into your body.
Just knowing that everything you've experienced right now is within you.
The experience of feeling,
Experiencing how different parts of you can blend,
Be part of you.
That is enriching rather than not enriching.
That you have a place within you where you can go to feel safe,
To let go of things,
To feel powerful.
It's all within you,
It's all part of your fantasy,
Your imagination.
Yeah.
Alright,
Now keep your eyes still closed.
But let's become aware that you are here in your body again.
So you can move your fingers and toes.
Stretch your spine.
Maybe stretch yourself,
Especially when you are lying down it might be good to stretch yourself a little bit.
Enjoy this really relaxed feeling.
Maybe you feel a little bit sleepy then you know,
You can also just close off,
Go to sleep.
If you have the time,
If it's possible.
If you are on my time that's really not a problem.
When you are in Australia,
New Zealand or America it might be a little bit different but you know,
Maybe you can.
Alright.
But if you want to stick with me for a little bit chit chat,
Maybe hear some experience of others or ask some questions then just take your time to gently open your eyes.
