Hi there,
My name is Kato from Geniet van Zijn.
Today I will take you on a meditation to come back home within yourself.
So please find a place where you feel safe and nobody disturbs you.
Begin by finding a comfortable seat or lying down.
Close your eyes and take a few deep breaths.
And while breathing deeply,
You are aware of your in-breath.
And you are aware of your out-breath.
I am aware of my in-breath.
And I am aware of my out-breath.
Inhale deeply through your nose.
Feeling the breath fill your lungs.
And as you exhale through your mouth,
Release any tension.
In-breath and out-breath.
Now focus on the natural rhythm of your breath.
So you don't need to change your breath anymore.
Just let it go in and out naturally.
Allowing it to anchor your awareness to the present moment.
Feeling maybe your belly rising and falling.
Know that you can always return to your breath.
You can always return when you drifted off in thoughts or sounds.
Just find your breath again.
Now bring your attention to your body.
Start with your toes.
Gradually moving up through the legs.
Notice any sensations,
Warmth or tension.
And with each breath,
Imagine sending relaxation to these areas.
Your legs.
Your pelvis area.
Your hips.
Sit bones.
Breathing.
Sending relaxation.
And if your mind wanders,
Gently guide it back to your breath.
To your body.
Following your body moving up to your belly or lower belly.
Your upper belly and your chest.
Finding your breath again.
Sending your breath to this area.
Moving your awareness to the back.
Lower back.
Middle back.
Upper back and shoulder blades.
Sending your breath.
Giving your back the permission to soften,
To let go.
Bringing your attention to your shoulders.
Soften your shoulders.
Moving through your upper arms,
Your elbows.
Lower arms.
Wrists and hands.
All your fingers.
Breathing all the way through your fingers.
Giving yourself permission to let go of everything you're holding on to.
Now move your attention from your hands to your neck.
Your jaw,
Your face.
Let it soften.
Bringing your attention to your ears and your head.
Take a few moments to appreciate the connection between your breath and body.
With each inhale,
Invite a sense of calm and peace into your being.
And as you exhale,
Let go of any worries,
Stress.
Now bring to mind a few moments from your day.
Acknowledging both challenges and victories with a compassionate heart.
While seeing these moments,
Breathe in understanding and exhale any self-criticism.
I am aware of my in-breath.
I am aware of my out-breath.
Finding those conscious,
Deep but soft inhales and exhales.
Feel the warmth of yourself embracing you with each breath.
I am aware of my in-breath.
And I am aware of my out-breath.
Continue this mindful breathing awareness,
Cultivating a sense of compassion for yourself.
Compassion and gratefulness for taking this moment with yourself,
With your breath.
You are worth it for taking the time to be in the moment.
Slowly become aware of your body again,
Resting on the floor,
On the earth.
Making some little movements in your fingers and in your toes.
And maybe you are going to sleep.
But otherwise you can open your eyes and I wish you a very lovely day.
Thank you so much for practicing with me.
Hope to see you another time.
