A Good Night's Sleep For A Grateful & Positive Morning

Observe your body,

Your posture.

And start with taking some deep breaths.

Breathe in through your nose and you may breathe out through your mouth.

And when you're breathing out you can let go of the first or the most obvious tension you're feeling right now in your body.

And after a few breaths you may continue breathing in and out only through your nose.

And then bring your awareness towards the top of your head,

Towards your crown center.

And just leave your awareness,

Your attention there for a few seconds.

And subsequently you bring your attention towards your forehead.

And just observe if you're still using any of those muscles and if yes,

See if you can relax them.

Then bring your awareness down towards your eyebrows.

Then even lower towards your eyes,

Make your eyes soft.

And also become aware of the tiny muscles around your eyes.

We often are still using these muscles but we're not aware of it.

So see if you can relax this entire area in your face.

Also observe your ears and the area around your ears.

Just becoming aware,

You don't have to do anything else.

Just observing what is going on in your body without any judgment.

Then go towards your cheeks,

Your jaws.

And become aware of your tongue.

Try to relax your tongue.

Now become aware of your entire face.

And then bring your awareness,

Your attention inside your head.

See if you can find the center of your head.

And if you think you don't know how,

Just give it a try.

You cannot do it wrong.

And try to feel what is going on inside your head.

What do you feel?

Some people feel a certain pressure around the top of their head.

A pressure which is maybe always there but you're not aware of it.

Maybe now if you're really observing you start to know a lot more things about your body.

And then bring your awareness from the center of your head slowly down towards your throat.

You go a little bit more down towards your chest.

Towards your heart center.

And just observe this area in your body.

And then you can release your focus and just see where your attention,

Your awareness is going.

Maybe you would like to stay close to your heart.

Maybe you go down towards your belly.

Or maybe your awareness is going towards your spine.

Nothing is right or wrong.

Just observe wherever it leads you.

See if you can take a step backwards within yourself.

And maybe this also sounds a little bit difficult but it's like creating a little bit distance within yourself so that you can observe your entire body at this moment.

You observe it with your feelings,

With your heart.

Without your mind interfering and judging.

If you don't know how to do it,

Just let it be and just try to observe how you are feeling now.

What message is your body telling you?

How much energy did you use today?

Can you feel if you have crossed your limits today?

And how does that feel if you did cross your limits?

Did you have a very busy day today?

Did you speak a lot?

That is something you can still feel in the evening in your body.

Did your body produce any adrenaline today?

And if yes,

You can also still feel that in your body.

That means you are still feeling a little bit high and you need a way to de-stress yourself,

To get back in touch with your inner being.

But at this point we are just observing without judging why you produced adrenaline or why you had a busy day.

That's all not important.

What is important is that you observe how you are feeling right now,

Without judging.

Just becoming aware.

And the more often you meditate,

The more this process,

What we are doing right now,

Will become again natural to you.

You will also become more aware again during the day.

This is something you have lost.

This is something you have forgotten how to do.

Because your mind has taken over your entire body,

Your entire life.

You have forgotten how to listen to the signals of your body.

But right now we are just observing.

Do you feel pain somewhere in your body?

And if yes,

What is this pain telling you?

And is this pain actually always there,

Also during the day,

But perhaps you are able to ignore it for most of the time.

But as soon as you relax,

It hits you.

And now you are relaxed.

And if you face some pain somewhere,

It will become apparent.

And usually there is a message behind it from your body.

Are you able to understand what your body is telling you here?

And if you find this difficult,

Don't worry,

It will come.

Becoming aware of the signals of your body is the first step.

And slowly you will take the necessary action.

Do you feel stress somewhere in your body?

And if yes,

Can you become really aware,

Where do you feel this stress?

Which part of your body is facing it?

Is it some kind of overwhelming feeling,

A heavy feeling,

Which is slowing you down?

Is it some kind of energy,

Some kind of feeling in your body which moves around your body?

Does it feel like some kind of pressure on your heart,

On your chest,

Or maybe on your belly?

It is very useful to become aware where you feel the stress.

To really get this crystal clear,

So that perhaps when it hits you next time,

You get a signal,

A sign,

And maybe at that time you become aware of it,

And you can prevent it from letting it enter your body.

By dealing with the fear which is behind it,

By looking it in the eye.

Because stress is related to fear,

And our lives,

Especially here in the West,

Are controlled so much by our fears.

And it's a very good exercise to sometimes just go through the worst case scenario in your mind,

In your head,

And see what happens.

Will you still live if it happens?

How do you survive?

Is it really the end of the world?

This is a very good exercise to undertake sometimes if stress is really a big burden in your life.

But right now we're just observing it.

Do you maybe feel a certain emotion going through your body at the moment?

Or are you at the moment also clear of emotions?

Or just aware,

Sitting or lying down in total stillness,

And just observing the moment?

And now go back with your attention towards your body.

Feel your body.

And become aware of your breath.

Try to observe your breath.

All you have to do is just to observe your breath.

And now we're done observing your body.

Now you are aware of your current state.

Just enjoy this moment of just being in contact with your own energy.

And observe how nice it is to just be with yourself without your mind interfering.

And maybe you also notice that if you're in this state,

In complete relaxation,

You actually don't need much more.

This is inner happiness.

This is you in complete relaxation,

In touch with your soul,

In your own energy.

And you just don't need much more in life.

And just remember that.

That you are good the way you are.

You are perfect.

There is no need for improvement.

And it's really valuable to do this exercise a few times a day.

Just close your eyes.

Check in with yourself.

Observe how are you doing?

How am I doing?

Am I crossing my limits?

Or am I doing okay?

And if you're feeling you're crossing your limits,

Or have crossed your limits,

It is time to say no,

To protect yourself.

The more often you will speak from your heart because you're listening to your body,

The more easy it will get and people will respect this.

Because you're talking from your heart.

And then they know you're being honest.

And they will respect this.

And now bring your awareness towards the top of your head.

And just imagine a ball of energy or a sun just above your head.

And slowly,

Slowly let this ball of energy,

Of light enter your crown chakra at the top of your head.

And let the energy ball,

The sun,

Go down into your head.

And slowly it moves towards your third eye.

And this light ball is spinning around.

Slowly,

Slowly bringing light to all your cells.

Cleaning your cells,

Healing your cells and slowly the energy ball is going lower towards your throat.

And the light is spreading throughout your body.

It's going even lower towards your chest.

And it's going lower towards your belly.

And lower into your lower belly.

And feel what the light is doing in your body.

Just observe.

Slowly it's moving towards the bottom of your spine.

Spreading the light throughout your body.

Recharging all your cells.

Giving light,

Love,

Warmth,

New energy.

And feel it happening.

And then the energy ball will slowly move up your spine.

Slowly it rotates going higher and higher.

Up your spine.

Reaching your neck.

And going towards your crown chakra again.

And then it is leaving your head again.

And you may place the energy ball,

The sun,

At a distance which feels right for you above your head.

And just know this ball,

This sun is always there for you to use.

And now go back with your awareness towards your body.

And feel the results.

Feel what has happened to your body.

Feel the new energy.

And enjoy this moment for yourself in complete relaxation.

And just be grateful for this moment,

That you are taking good care of your mind and body.

Just enjoy this moment,

You and your own energy.

Be perfect as you are.