Meditation time.
Exactly.
Alright,
So let's start to sit comfortable.
You can also lie down if that feels good.
Just acknowledge for a moment how you're sitting or how you're lying.
Feeling where your feet touch the ground.
Feeling your bum on the seat.
If you're sitting you can lean against the back of the seat,
Against the back of your chair or the sofa or the wall.
Feel if your shoulders are relaxed and if not then just pull them up,
Let them drop.
Is your face relaxed?
If not you can make a lemon face.
Relax.
Gently close your eyes.
If you also feel the knee to sigh it out then just do so.
The secret of your breath is that if you breathe out longer than you breathe in you start to relax your body.
You start to calm down your nerve system.
So when you feel during the day or now,
Whatever moment,
You just want to do like.
.
.
And just do it.
Because then your body is telling you,
I need to relax honey.
The nerve system is popping up,
The stress response is popping up,
Just let me relax and sigh it out.
And when you make that out breath as long as you can,
But comfortable right?
You don't make yourself out of breath but in a comfortable way.
You feel immediately how your body starts to relax,
That it responses.
It responds.
Alright now I would like for you to bring your attention to your heart.
Your chest area,
Heart area,
Middle of your chest.
If you like you can put your hands there.
If you find it hard to bring your attention there then just imagine that there is a small light burning in the middle of your chest.
And you can shape the light as you like,
It can be a candle,
It can be a laser beam,
It can be anything in between.
Whatever the light is,
Just imagine it to be in your chest.
And you are focusing,
Bringing your attention to that light.
You can give it the color of your liking,
Or maybe the color is already introduced to you.
You were already seeing a specific color and stick with that color.
This is your subconscious speaking,
Communicating a color to you which will make you feel good.
Doesn't matter what color it is,
Any color is good.
Alright now we are going to let that light slowly grow bigger.
So with every time you breathe in,
You see that that light starts to expand.
So now it is filling your whole chest.
With your next in breath you see that the light starts to expand even more,
It starts to grow,
It starts to fill your shoulders,
Your arms,
Your belly.
And with the next in breath the light grows even bigger,
It fills your head,
It fills your legs,
Your feet,
All the way until it is like a big bubble of light around you.
And just stick with this feeling for a moment.
Feel how this light comes from your own heart,
It has expanded now that you are in this bubble of warm,
Loving light.
It is a sense of safety that you feel now,
A sense of protection,
Steadiness,
Worthiness.
You are in the light,
You are in your own light,
Beautiful,
Empowering,
Strong light.
Yeah,
Alright now with your next in breath let it grow even bigger until it fills the whole room where you are.
You can take a few breaths to fill the room.
And maybe it is expanding really fast,
That is also great,
Just let it fill the whole room.
And I would like you to imagine now that this light that is filling the whole room is creating a space for you.
This sense of safety,
This sense of protection,
This sense of warmth and being cared for,
That you just felt expanding from your own heart is now filling this whole room.
Which means that this is a room of love for you.
This is a room where you can be you,
Where you can experience that you can be you and you are lovable,
You are worthy.
And it feels good,
It feels really,
Really good and if you feel now some emotion,
If you get emotional that's ok.
Because that is a release of tension.
If you feel now that maybe you even have to cry,
That is a release of tension,
That is a release of that false knowing that you thought that you were unworthy,
That you felt that you were not loved because this is not true.
And you now feel your own love radiating from your own heart,
Filling up this whole space where you are,
This whole room where you are and everything that doesn't resonate with that,
Your feelings of unworthiness,
Your feeling of unloveability,
They just are driven out now.
And that you can feel as a release in tears.
So let it go if that's ok and if it's overwhelming then just open your eyes for a moment and then you see me sitting here making funny gestures with my hands and you have to giggle a little bit of how funny I look and that will help you to know that you are safe,
You are loved.
And if it's too overwhelming then just put your arms around you and hug yourself,
Love yourself,
Comfort yourself,
That's ok.
But I bet that most of you feel this empowering light,
The power of this light around you,
In you.
Let's take it a step further.
Let's use this light to fill your whole house,
Every room,
Whether you have a studio apartment,
Whether you have a big villa,
It doesn't matter.
Just fill every room of your house with this beautiful light and if you have a garden also fill your garden,
Really use it to put this light in your complete territory.
And if you live with other beings,
Human beings or animals or beautiful plants and flowers and trees then feel that when your light expands it also shines upon them.
You could even imagine that when your light touches them they smile,
They have a sense of knowing that they are worthy just like you.
And if you are there that the whole light originating from your own heart in this beautiful color of your own choice is filling now your whole living,
Your house,
Your garden,
Your territory,
Your place.
I would love for you now to acknowledge,
To feel that every room of the place where you live is now a safe place.
It's a place that radiates love for you.
Alright,
I know that somewhere in your house you have a mirror,
So in your inner mind you just stay where you are but in your imagination I would like you to walk up to that mirror in your house and stand in front of it.
And I would love for you to look into your own eyes in that mirror.
And if you have a hard time visualizing,
Imagining yourself that's okay,
Not everyone imagines with pictures,
With images.
If that's the case for you because you know how you fantasize,
Then just know the mirror to be there.
Or feel the mirror to be there or just decide it is there.
Or do whatever you would do to imagine,
To fantasize that mirror to be here.
But whatever way you fantasize,
Imagine,
Fantasize that you are standing in front of this mirror,
You can put your hands on your heart,
You're looking into your own eyes.
And acknowledge what a beautiful,
Unique,
Lovable,
Worthy being is standing there,
Looking right back at you.
And this lovable person standing there is looking at you,
You lovable,
Worthy,
Kind,
Gentle,
Unique person,
Being.
Can you let that feeling sink in?
Can you receive that feeling right now when you're looking at yourself?
Eye to eye.
Beautiful eyes,
The most beautiful eyes in the whole world.
You can see your own soul,
You can see your own light,
You can see your own love.
Take a look at your heart in the mirror.
Can you see the light radiating from there?
This beautiful light shining outside,
Creating this beautiful bubble in your room,
In your house,
In every room.
This is love.
And again,
If you feel emotional,
It's okay.
You're not used to experiencing this kind of feelings,
But it's a release that you feel.
Because what is happening right now is that you're opening up yourself for this knowledge that you are love.
You are love.
You are nothing but love.
You're now connected with your own heart,
And your heart is the key to everything that is,
And everything that is is just love.
It radiates from your own heart into this room,
Into your house.
And if you would want to,
You could radiate this love into the whole world.
But this is not what we're going to do today,
Because I want you to feel today that you can send this love to you alone,
And that's okay.
It is not selfish to give love to yourself.
It is not selfish to first love yourself,
To take care of yourself,
To shine this light upon yourself.
Because this,
This is oxygen of life.
This is the power of your being,
Because you are love.
And the more you can receive your own love,
The more you can resonate with this light,
Knowing it is here,
The more easy it will start to shine out.
To shine upon others,
To shine upon your family,
Your friends,
Your loved ones,
And even those that you don't even know.
But not today.
Today,
You focus on you,
Because that is okay.
It's okay.
You are radically acknowledging yourself as the most important person to consistently deserve your own gentleness,
To deserve your own light.
So look again in your own eyes,
In your own soul,
In this mirror.
What is now the first thing that pops up in your mind,
In your heart?
Okay,
Let's make it easier.
That's a difficult question,
I realize that.
So,
Let's ask your image in the mirror,
If it wants to give you something.
And they want to give you something.
They are now going to give it to you.
And whatever it is,
Whether it's a symbol,
A word,
A memory,
A feeling,
A hug,
A kiss,
Just accept it.
Even if you don't understand what it is that they are giving you,
Just accept it.
Alright,
They are offering it to you now.
It's your imagination,
Don't worry that it's a mirror and these things couldn't happen.
This is your fantasy.
You are working with your subconsciousness and there everything is possible,
Just like in a dream.
They are offering you now something.
So open your hands or open your heart,
Open your mind to receive it.
And become aware of what you have just gotten,
If they gave you something,
Maybe a flower or a feather or a word.
Maybe you hear a song,
Maybe you smell something,
Maybe you just know something,
It doesn't matter.
Can you make any sense of it?
And don't overthink it.
The first impulsive knowledge that pops up now,
That is generally the answer.
And it might be that you don't understand the answer yet,
But that's okay,
It will come.
I promise it will come later today,
Later this week.
You will suddenly understand what it is because you see it again,
You hear it again,
You smell it again and suddenly you know.
Yeah,
Because this is a message of love.
This message from you to you is to remind you that you are always worthy.
You are always lovable.
You are always love.
And it might be that tomorrow or later this week when you are about in your normal life,
That suddenly this gift will show itself.
You will see it on TV or on a billboard or in the hand of a kid and you will suddenly remember this moment.
And you will be over flooded with this feeling of self-love and then you will understand that it's so simple.
That you can pick anything in your life and decide that whenever you see this or smell this or know this or hear this,
You will become aware for a split second or maybe longer that you are love.
And the more you are aware of this,
The more often it will occur and before you know it,
It will be a beautiful baseline that will carry you through your life.
A baseline of self-gentleness,
A baseline of self-love.
That you will support with self-gentle activities,
Self-gentle choices but knowing intrinsically,
Deeply that you are love.
Alright.
Just feel this out for a moment.
Let's acknowledge that this beautiful light will be,
Remain forever in your house.
From now on your house,
The place where you live is a sanctuary of self-gentleness,
A place where you can listen to what you need,
A place where you can tune in,
A place where you can relax,
A place where you can find ease and rest and joy and connection and love.
So we leave this be,
This beautiful light.
Just bring your hands to your heart for a moment.
And again see that light in your own heart.
And remember how it looks,
Feels,
How you know it to be.
Because this knowledge,
This knowledge is what it is all about.
It's not so hard to feel this right,
Right now.
It's just as simple as imagining a light in your chest.
It's not a big task where you have to complete difficult things.
You don't have to prove yourself.
You just know that there is a light in your heart and that reminds you that you are loved.
That's all there is to it.
With ease.
So much ease.
So just enjoy this feeling for a moment and a certain moment when you feel that this is okay,
You can put your hands back on your lap.
And then you can start to bring your attention back to your body,
The way you're sitting,
Your feet on the ground,
Your bum on the seat,
Maybe your back on the mattress when you're lying down.
And then while you hold on to this knowledge that you just felt,
This experience,
The knowledge you gained by this experience,
You can start to slowly come back.
You keep your eyes still closed for a few moments,
Maybe even a minute or so,
But you can start to wiggle your fingers and toes.
Stretch yourself a little bit,
Move.
And only when you feel that you're up to it,
You can start to slowly open your eyes.
But if you're lying really comfortable and you really want to rest or take a nap and you have the possibility to do so,
Then go take a nap,
My dear,
And sleep.
That's also okay.
That's also self gentle.
And for those who love to share something,
Ask any questions,
I will be here for a few more minutes.
And if you want to go on your way,
Then I hope you will join me Sunday in the workshop where I will teach you loving kindness meditation,
One of the most beautiful meditation,
Which is actually also really,
Really,
Really helpful to cultivate self love.
And because that's the deepest core of it.
And if not,
Then next Friday,
Radically showing up for yourself.
You get a drift,
Right?
Me,
Self gentleness,
Taking good care of yourself,
How to interact with others from a gentle self empowerment,
Radically showing up for yourself.
That's what we're going to speak about next week.
