Stay in calm meditation.
Sit or lie down and close your eyes.
Make sure that you are comfortable.
Then you go with your attention to your breath.
Just observe how your breath is in this moment.
If you feel that it's still a little high,
You can place a hand on your belly to help your breath get deeper and slower.
Breathe deeply and slowly,
Allowing your body to relax more and more.
Now imagine that you are walking on a trail in the forest.
It's a beautiful forest and you really enjoy all the beautiful trees around you.
They are so beautiful and you feel their loving,
Calming energy.
You feel the calm energy of the forest.
It's very quiet and it's so peaceful.
And as you are walking on this trail in the forest,
You feel your feet touching the ground,
Making you feel more and more grounded,
More and more connected to the earth.
Just keep walking slowly and peacefully,
Enjoying the forest and the calm energy,
Making you feel calmer and more and more relaxed.
Take a deep breath in and then when you breathe out,
You let go of all the tension that's in your body.
Breathe in calm energy of the forest and when you breathe out,
You let go of all your worries.
And now take another deep breath in,
Calm energy in,
Then worries out.
Walk a little further into the forest,
Really feeling how your feet touch the earth,
Making you feel more and more grounded and helping you to relax more and more.
Just breathe deeply and slowly.
You don't have to do anything special,
Just listen and breathe.
And as you walk deeper and deeper into the forest,
You also notice that you are feeling more and more calm.
It's as if your head is emptier,
As if thoughts and worries have suddenly gone away.
Your head feels calm and you feel a calm energy in your body.
And now I want you to stand still again and to focus on your heart.
Just feel how your heart is beating in your chest.
And in that center of your chest,
There also is your center of calm.
It's there inside of you,
Always,
Like a sparkly little star,
Shining inside of you.
Just imagine this little star in the center of your chest,
Representing your calm.
And I want you to imagine growing this star bigger,
So this calm energy of yours is filling your whole chest.
Just imagine the star growing bigger and bigger,
Until your whole chest is filled with this calm feeling.
You keep breathing deeply and slowly.
And I want you to imagine this star that is now filling your whole chest,
Shining its light to fill your whole body with this calm energy.
So the star is shining up through your neck and your head,
Filling it with its calm energy.
And it's also shining down through your hips and your legs,
All the way down to your feet.
And your chest is filled with this calm energy.
Your back and your belly,
Everything,
Your whole body is now filled with this calm energy.
And just allow it in,
Allow yourself to feel calm.
Now this sparkly little star that you have just grown big,
This center of calm,
Is always there.
And there might be plenty of moments that you don't feel it,
And you might even think that it's completely gone,
But it's not.
It's always there in the center of your chest,
And you can always connect with it.
You can use this meditation,
Or your intention.
You can always visualize this star growing bigger and bigger and filling you up with this wonderful calm energy.
And this is a part of you,
It's always there.
Just set the intention,
And you will find it.
No matter how chaotic your day is,
No matter where you are,
And if there are many people around you,
Or if you are alone,
You can always connect with your inner calm.
And now,
Being completely filled with this feeling of calm,
It's time to slowly come back to the here and now.
To the place where you are lying or sitting.
Slowly you start moving a little with your hands and your feet,
And then when you are ready,
You can open your eyes.
