Hi,
I'm Frieda.
I chose a very important focus for you today.
Center and clarify.
Something I do every day as I'm quite an emotional person.
Some of my days are stressful,
Others are very happy.
So always recentering myself and finding clarity with all my feelings is so important.
This meditation has become my companion in life and never fails to bring me back to myself each and every time.
That's why I'd like to share this tool with you.
Begin by focusing on our active meditation together and then enjoy letting go completely with the sound of the gongs.
Pour yourself a glass of water or a cup of tea.
Settle into a quiet,
Cozy space that will later allow you to lie down.
Let's get started.
Take your time to your right,
Coming into a seated position.
Relax your shoulders,
Stretch your spine and gently tuck in your chin.
Now,
Place your left hand on your heart and bring your right hand next to your shoulder,
Your palm facing in front of you.
Thumb and index fingers are touching.
Close your eyes to fully focus on your breath or leave them slightly open if this is more comfortable for you.
We will now split our breathing pattern into four equally long segments.
We will breathe in to the count of four,
Then hold our breath to the count of four,
Exhale to the count of four and hold again for the count of four before starting the next breathing cycle.
You can slightly adjust the speed in this breathing cycle in a way that is comfortable to you.
Let's get started.
Inhale,
Hold your breath,
Exhale,
Hold the air out.
Inhale,
Hold your breath,
Exhale,
Hold the air out.
Inhale,
Hold the air out.
Exhale,
Hold the air out.
Inhale and continue.
Exhale,
Hold the air out.
Exhale,
Hold the air out.
Exhale,
Hold the air out.
Exhale,
Hold the air out.
Exhale,
Hold the air out.
Exhale,
Hold the air out.
Breathe through one last full cycle of breath.
When you are ready,
Relax your arms and hands.
Simply observe for a moment.
And open your eyes.
You are now ready to lie down on your mat and relax completely.
Should you perceive a lot of vibration at any point in time,
Just breathe deeply and allow the sensations to come and go.
Most of all,
Have a wonderful journey to yourself.
Breathe through one last full cycle of breath.
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