Let's start.
Get ready to sit for some time because we're going to meditate for at least half an hour.
So make yourself comfortable and you know best what is comfortable for you.
Maybe you want to lie down,
Maybe you want to sit.
You can lean against the back of your chair,
You can lean against the back of the sofa or the headboard if you're sitting on your bed.
And if you really like to sit on a meditation cushion straight up and sit in a lotus position,
If that's most comfortable for you,
That's also great.
Then do that,
You know.
Just make it comfortable for you.
Yeah,
Are you?
Yeah.
So take a moment now to feel how you are sitting.
If there's any tension somewhere in your body and if you feel some tension and see if a little shift can help you to relax a little bit more.
Feel how your feet are touching the ground or the mattress if you're lying down.
Just be aware of the touch points from your feet on your feet because it's not just your foot on the ground.
Your foot exists of so many different points and every point is touching the ground or the mattress or the carpet below you.
So just bring your awareness there,
That connection with the earth.
So gently close your eyes because it's way easier than to tune in to that feeling of connection.
And I would love for you to be aware one moment of the earth below you.
The beautiful earth that is spinning in its orbit,
Keeping us all on this planet,
Feeding us,
Carrying us,
Supporting us.
Now bring your attention to your buttocks and how your buttocks are also making that connection with the ground or the chair or the cushion.
Also your buttocks exist of different touch points.
Feel how your buttocks are leaning into your seat,
Your seat,
Supporting you.
Natural cushions that are always with you.
Beautiful buttocks,
Every one of you.
We don't think so much of our buttocks,
Right?
And if we think of our buttocks,
It's very often in not so much such nice ways.
Well,
Maybe I don't speak for everyone,
But let's just send some love to our buttocks,
Supporting us,
Making our sitting comfortable.
Now bring your attention to your shoulders for a moment.
Are those hanging relaxed with your hands and your lap?
And if you feel any tension in your shoulders,
Which is very well possible because it's a notorious place for tension to creep up,
Just pull them up to your shoulders,
To your ears,
I mean.
Just pull your shoulders up to your ears and then just drop them and sigh it out.
That's good,
Right?
Let's do it again.
Let's pull them up and then when we're going to drop them,
We're going to sigh it out and drop.
There's such a sense of relief in this small gesture.
Just by pulling up your shoulders and then dropping them,
Breathing out.
Can you feel that?
How good that feels?
Let's do it one more time.
Pull up your shoulders,
Way up to your ears and relax them.
Really good.
Now bring your attention to your face.
Is your forehead relaxed?
Are your jaws loose,
Not clenching together?
Are your cheeks soft and relaxed?
Let's tune in to our body,
To ourselves for a moment.
I would like you to bring your attention to whatever you are hearing right now.
And you can just observe what you're hearing.
You don't have to change it.
You don't have to push it away.
You don't even have to label it.
Just pay some attention to whatever you are hearing right now.
Can you also hear really,
Really far away?
What is the furthest sound that you can hear right now?
And can you hear really subtle sounds,
Like your own breathing or your heartbeat?
Nice.
Now bring your attention to your sense of touch.
So you feel again your buttocks on the seat,
Your feet on the ground,
But can you feel more subtle also,
Like your clothes on your skin?
The way your shirt or your dress or your pants rests on your skin?
Maybe you have socks on and you feel them sitting on your ankles?
And can you feel the air on your skin?
Well done.
Now bring your attention to your sight.
Even with your eyes closed you can see things,
So keep them closed.
But what are you seeing with your eyes closed?
Is it black,
Dark,
Or is there some light coming through your eyelids?
Some people see swirling colors or colored dots moving about.
Some people see images.
Whatever you see,
That's okay.
You can just observe it.
You don't have to change it.
And maybe you just see nothing.
That's also possible,
It's also possible to see nothing.
Right,
Well done.
Now bring your attention to whatever you are tasting right now.
There's always some taste in your mouth.
Maybe something you ate or drank not so long ago.
Toothpaste,
Dry mouth.
Maybe you have some appetites and this can give a specific taste in your mouth.
Now bring your attention to whatever you are smelling.
So whenever you smell,
Then the most strong aromas in your environment will immediately be there.
So it's good to recognize those.
But can you also smell the more subtle smells in your environment?
Maybe you have an air conditioning on,
You smell the air or you have a window open and there is some very gentle fragrance of flowers outside.
Maybe you can smell the fabric of your clothes.
All right,
Now bring your attention back to yourself.
Let go of your attention,
Of your senses and bring your attention to your heart.
So in the middle of your chest.
Take some time to let your attention rest there.
You can help yourself by putting your hands on your chest if you like.
What can also help is to imagine that there is a light shining in your chest.
And if you use that,
Then make it a light that feels good,
A beautiful color,
A type of light that you like.
Whether it's a candle or a spotlight,
Just use one that you like.
And let your attention rest in your heart.
You might notice that I'm a little bit silent now and that's on purpose because I really would like you to connect with your heart and your awareness in this area of your chest.
That's the beginning of that connection.
Because you just grounded yourself by using your senses.
It's easier to make that connection with your heart.
Now let's focus on that light in your chest for a moment.
If you were not using that,
Then create one now.
Create a light there of your liking.
It can be a candlelight,
It can be a flashlight,
It can be a fire,
It can be a sun,
A star,
A spotlight,
A laser beam.
Whatever you like.
Give it a color of your liking.
And if you find it hard to see images,
Then just use your fantasy as you're used to.
Not everyone fantasizes in images.
A lot of people fantasize by knowing things,
Feeling things,
Seeing words,
Having a sense.
So use your fantasy like you always do.
That's perfectly fine.
That's your way to visualize.
So your attention on your heart,
On this beautiful light.
Now let's see that light slowly starting to grow from your chest.
It starts to grow and it starts to fill your whole body.
It fills your whole chest to begin with and then it expands into your shoulders,
Your arms,
Your head,
And also downwards towards your belly,
Into your belly,
Your pelvis,
Your upper legs,
Your knees,
Your calves and shins,
Your feet.
And when your whole body is filled with this light,
It now expands until it's outside of you in this beautiful bubble around you.
It is now as if you are sitting in a bubble of light and this light originates in your own heart.
But because this bubble is so big surrounding you,
It feels really,
Really safe.
It feels like the best place on earth to be here together with your heart and to feel this power of your heart that can be so big,
So surrounding you,
That you can feel safe and seen and loved.
All right,
Now I want you to imagine that you're standing in front of a big white door and you decide to open this door and you can open it in your way.
Maybe you click your fingers,
Maybe it just opens,
Maybe you say sesame open,
Whatever your way is to open it.
Maybe you're just practical and you put your hand on it and you open it.
It's also possible.
Open the door and when you open it,
You see a beautiful park and you step into the park and you start to walk because you see that around you are beautiful trees and flowers and those flowers are in your favorite colors.
The flowers are your favorite flowers and the aromas,
The fragrances that they spread are so nice and gentle.
And the temperature is really,
Really perfect.
It's not too warm,
It's not too cold,
It's actually the temperature that you really like.
So you experience this on your skin and if you like the day,
It's day.
If you like the night,
It's night.
So you might see the sun,
Maybe you will see more suns,
Maybe you see the moon,
Maybe you see more moons.
I mean this is your fantasy,
Everything is possible.
This park is yours.
This park is yours,
Let me repeat that.
This park is your place.
This is your place to go,
Your place to feel good,
Your place to connect with yourself,
Your place to connect even with others if you want to.
So you walk in this park,
You might see some animals around you,
The animals that you love,
The animals that you love to see.
And you walk and you see there is a meadow,
Beautiful green grass and you're walking on it and you see that in the middle there is a pond and next to this pond stands a bench.
So you decide to sit on this bench and I have to say this bench is the most comfortable bench ever.
It sits really great and good and nice.
So while you're sitting here,
You take a look at the pond and there might be fish in it,
There might be frogs jumping around,
Maybe it's a fountain that splashes around.
I mean this is your fantasy,
This is your pond,
Your fountain,
Your little water in front of you.
But while you're sitting here and enjoying the environment,
Enjoying the fragrances,
The feeling of the sun or the moon on your skin,
The feeling of the air on your skin,
The sounds of the leaves rustling,
You see a person coming up to you.
And you cannot actually see who they are right now,
Yet you do see the outline of their body and when they come closer you see who these people are.
Now don't overthink this,
There's a person there's a person walking up to you in your imagination and your imagination,
Your subconsciousness is going to tell you how this person looks.
It might be someone you know,
It might be someone you knew,
It might be someone you don't know,
It might be a being that's not a human being even.
It's a being that's coming to you and it's completely benign and friendly and when you look at them you can feel this,
You can feel such a loving,
Kind,
Gentle energy coming from them.
They have such a gentle,
Smiling face.
They love you.
Oh yeah,
If there's anything clear right now to you,
That is that this being loves you.
And they're walking up to you and they're coming sitting next to you.
And beware,
They're sitting at exactly the distance that you want to have them.
So if they're close,
You wanted them close.
If they're further away,
Then you wanted them further away and whatever it is,
It's okay.
You are the boss,
You have the control.
So this person is now sitting next to you.
This being is now sitting next to you and be aware of a moment of what you're feeling in your heart.
Because your heart,
That light that pulsates in your heart,
Recognizes the love of this being for you.
Can you feel that?
Can you feel how this light bubble around you starts to expand and expands until they are also within your sphere of love?
And when you look at them,
You see that they have a similar bubble of love around them,
A similar bubble of light and also their bubble starts to expand all the way until you are in their bubble as well.
And it's so beautiful to see how the colors of their bubble and the colors of your bubble start to blend and mix and become to look like something that is gold,
Diamonds,
Shiny,
Worthy,
Beautiful.
Now acknowledge for a moment how this feels in your heart,
To feel this connection.
To feel this connection with someone that is unconditionally there for you,
Supporting you,
Loving you.
That feels good,
Right?
You can do this in your own park,
In your own heart,
In your own mind.
All right,
Now you're sitting here with this being and I would like you to think of one thing in your life that you don't like to do so much,
But you're doing it because you feel you have to do it.
For whatever reason,
Might be good reasons,
But whatever it is.
And don't overthink don't overthink it because there is one thing that bubbles up immediately after I asked you this and that is what you're going to pick.
You're not going to doubt what you will work with because I'm recording this.
You can always come back and do it with something else.
So you're working with the first thing that popped up.
Yes,
Exactly that.
When you think of this thing that you have to do this expectation that you have of yourself,
This expectation that others have of you,
This something that it might feel a little bit heavy.
So if this affects your how you are right now,
This lightness,
This connectedness,
That's okay.
We're going to work with it.
Trust it will be okay.
I would like you to project this thing,
This situation,
This that you have to do,
This expectation that you do not like so much.
I would like you to project this right in front of you because this beautiful being next to you pushes a button right now on the bench.
There was a button on the bench and a movie screen pops up and I would like you now to project this memory because it's something that you have to do that is stuck with you.
It's something you're tripping over sometimes.
It's something you can get angry or annoyed or irritated about.
So you're going to see this now.
So it's not within you anymore.
It's outside of you.
It's projected on this movie screen.
So you and the being next to you are looking at it.
So whatever it is,
You see yourself doing that.
But I would like you to notice that now it's out there.
It's not within you.
This expectation,
This must,
This have to,
Is outside of you on the movie screen.
Now take a moment to look at yourself and notice what you're feeling.
Are you feeling angry?
Are you feeling guilt?
Are you feeling ashamed?
Are you feeling sadness?
Whatever feeling is there,
That's okay.
Just let it be there.
You don't have to push it away.
You also don't have to make it bigger.
And I know that's hard.
Just try to just let it be there.
To be okay with that emotion being there for a moment because we're going to work with it.
And if it's hard for you,
Then you might want to take a look at this being next to you because they're here for you,
Supporting you,
Witnessing you.
Maybe they will hold your hand.
Maybe they will give you a hug.
Or maybe just their smile is enough for you to know that you are not alone here.
You're not alone with this feeling.
There's someone with you.
All right,
Now you're looking together at the screen.
And I would like you now to push the button again.
And you see that the screen freezes.
It pauses.
It's a still now.
Can you see that?
Yes.
So it's not moving anymore.
It's still.
And I would like you now you to use your fantasy to change this still a little bit.
Let's make it black and white.
Remember the old movies?
Make it black and white.
Can you see that?
How everything becomes a tone of gray,
A shade of gray?
Yeah.
You know what?
Let's carve it out like a picture.
So in your imagination,
It's like you take a big knife and you cut around it.
And now it's a picture.
Let's put this picture in a frame.
Yeah,
But let's make it a funny frame.
Let's make it a frame with a lot of hearts on it.
Beautiful hearts.
But from those,
You know,
Those hearts that you loved when you were a kid.
Those pinky sparkly hearts on this frame.
Maybe you want to glue some macaroni also in between it,
Right?
I don't know if you ever made a photo frame with macaroni for Mother's or Father's Day once.
So,
You know,
Make it something like that.
And while you're working on making this frame on this photo still,
This black and white,
Take a moment to tune into your heart again.
Hey,
It feels different,
Right?
When you look at it now.
The difference might be small,
But relative to how you started,
It's changed a little bit.
And if not,
Don't worry,
It will.
Let's just play a little bit with this photo still black and white in the frame.
Maybe you can see a change even that it becomes more like a cartoon.
Yeah.
Yeah.
It's still,
Still.
It's still,
Still.
What if we make this photo now really,
Really small?
Small like a stamp.
And now let's make it big like a movie screen again.
And now you just clap in your hands and it's small like a stamp again.
When it's small like a stamp,
It's really hard to see what's on it.
You know what?
It's so small now.
I'm sure we can just blow it away by just a little puff.
Just make a little puff,
You know,
Just point your lips and make a little puff.
And there it floats.
It's really light,
Not so heavy.
I would like you to tune into your heart again.
So this was an expectation that you don't like so much about yourself and it has some heaviness,
It has some feelings,
But now when you're playing with it,
When you're shifting your perspective,
Because that's what we're actually doing,
Does it feel different?
All right.
Different exercise.
Now I would like you to think of something in your life,
Something about you life,
Something about you that you're really,
Really,
Really proud of.
Something you like to show off.
It can be something about how you look,
It can be something about your character,
It can be something of your successes,
It can be something small,
It can be something big,
Whatever it is.
I would like you to project it again on this beautiful film screen.
And again,
Don't overthink it.
The first thing that pops up,
That's the thing to go with.
Yes.
Yay,
There it is.
Wow.
How do you feel now when you look at this?
When you see yourself doing or having this element of yours that you're proud of,
That you feel so good about,
How does that feel in your heart?
Does it make your heart jump?
Does it make your heart happy?
Take a moment to take a look at this supportive being next to you and see how they're enjoying with you.
It's almost as if you're both,
You know,
These smileys with these hard eyes.
Now,
This feeling that you're having now in your chest,
When you look at this,
When you're proud of yourself,
I would like you to feel it,
To let it be there,
To let it fill you,
Just like we just fill the whole bubble of light around you.
Let this feeling grow so you could see it as a color even expanding from your chest into your belly,
Into your arms,
Your legs,
Your feet,
Your head,
All the way in a big,
Big bubble.
That feels good,
Right?
It feels good to fill yourself with pride of yourself,
With feeling good about yourself.
All right.
And I would like you to think of something that you really would love to do but you haven't done it right now.
You haven't done it yet.
Something that you really desire to do in your life or to have or to be with.
Something that you feel,
That expectations you hold about yourself are standing in the way of achieving that,
Of allowing such a desire to actually become true in your life.
So whatever it is,
It can be something material,
It can be something immaterial,
It can be whatever you want it to be.
Now think of this and again project this on the movie screen.
It might be a little bit difficult because it's something that you desire and you might have a sense of how it would look but you don't know exactly how it looks and that's okay.
Just see what your imagination is bringing up on the screen.
And if there's something that you would like to change,
You know,
You're the director,
You're the boss of your own movie here.
So just change it.
And if you find it hard to see it,
That's perfectly fine and get a sense of it or just tell yourself what it is that you desire,
What it is that you want.
And if you feel any resistance,
Any doubt which comes in a way like,
Yes but,
Yeah but this is not true or I would never be able to get that or I first need blah blah blah blah blah,
That's okay.
Just know when that pops up that this is really really normal and these thoughts are there to be eased by you.
So if this happens,
I would just like you to tell yourself who is thinking this,
Hey,
You don't know.
Maybe it will,
Maybe it won't but I'm fantasizing now and in my fantasy everything is possible.
So you know what?
Thank you thoughts because I know you want to protect me from being disappointed but I rather dream and enjoy that than not dream and be afraid of disappointment.
So let me just dream about this and we will see,
We will see,
We will see.
So take a look at the screen and I really would like you to take a look at this supporting being next to you because the way that they are looking at the screen makes you understand that this could be a reality because they take this seriously.
You can see that they are genuinely interested,
Genuinely knowing that this is your desire and thus it shall be.
How beautiful is that?
How beautiful is that to have this supporting being next to you that who trusts in you,
Who trusts in your ability to create a life where you can be you,
To create a life where you can have joy,
Do things that are joyful,
To follow the desires of your heart.
That support is priceless and it can be such a beautiful feeling of appreciation,
Of gratefulness that they are with you and if you feel a little bit emotional because of that,
That's okay.
I understand,
I feel it with you.
It feels so good right when there's someone who loves you and supports you and this person is right inside of you,
Here with you.
Every step you take,
Every second of the day,
This supporting,
Cheering on being is within you because they are part of you.
They are that part of you that knows,
That innately,
Always,
Strongly knows that you are worthy of everything,
That you are the most lovable person,
That you deserve everything that is good for you.
All your desires,
All your dreams,
All your wishes lie within you and they are here to be brought to fruition by you and it doesn't have to be immediately,
Right now.
Some of our dreams and desires can take up all of our lives but that's the beauty,
That's what is so life enforcing,
That is what is so life giving.
The emotions that we feel while we're going towards our dreams and desires,
When we trust these emotions feel good and when you feel good,
Then everything is easy and when you feel good in the here and now,
Like you do right now,
Then you never have to worry about the future because when you have the ability to create a here and now where you feel good,
You will never have to be afraid of the future because when the future arrives,
It will be here and now and you have learned how to create the best here and now for you.
Now let it sink in for a moment.
Connect again with your heart because I know it's a lot now and it might be a little bit much,
It might be overwhelming but that's okay.
This is a lifelong work in progress and if you've ever been in my workshop,
You know that this is a sentence that I use a lot.
It's a lifelong work in progress,
Just make it as easy as you can.
Make it easy for yourself,
Be gentle,
Be kind,
Use your fantasy and use it to make you feel better and it will pay off because the person that has the ability to make themselves feel better,
They have all the power they will ever need in this world.
All right,
Now I would like you to take a look at this supportive being and print their being inside of you.
When you see them clearly,
Then then print their faces in.
If you get a feeling of them,
Maybe you have a name or another way to note them.
Just know and feel that they're here and they're now going to give you a symbol.
So you open your hands and you see that they put something in your hands and when you look at this symbol,
You realize that this is something that you needed to know and this is completely personal,
Completely unique.
Everyone got something else because this is something that you got from you to remember that you can always make this connection.
To remember that trust,
Trust in your lovability,
Trust in your worthiness,
Trust in your desires coming through lies within you and now you know.
So in the next days,
Weeks,
Years,
Maybe even,
You might see and run into signs of this symbol and you will know that this is your subconscious reminding you,
Hey,
Pay attention,
Make the connection to your heart,
Make the connection to this trusting person within you,
Make the connection with you because you can always be you and it can be joyful and you can trust that you can be you and that it will be joyful.
Now put your hands on your chest and just sit for one minute or so with this feeling.
Feel how good it feels,
How safe it feels,
How beautiful this is.
Now say goodbye to this being in your own way.
You might just nod,
You might give them a hug or a kiss,
Whatever you want and with a big smile on their face,
They walk into the park and you get up and you walk back to the door but knowing that this place,
This park is yours forevermore,
Yours to come whenever you need it,
Whenever you want it,
Whenever you feel like it and when you step back through the white door,
Back into your body and the beautiful white door closes behind you,
Notice how peaceful you feel,
How grounded,
How certain of who you are,
How loved you feel.
Now take some time to get back into your body,
Keep your eyes still closed but you can wiggle your fingers and toes,
Maybe stretch your spine,
Sigh it maybe out a little bit and then in your own time,
Whenever you are ready,
You can start to slowly open your eyes and if you're lying down and you really feel like taking a nap and you don't have to go anywhere for the next hour,
Then by all means take a nap.
But if not,
Then I would love to hear from you how it was for you,
If you enjoyed it,
If you enjoyed it,
What your experience was.
Oh I really liked it!
