Welcome to meditation practice.
Before we start,
Let's do our preparations.
Find a position that supports your body and allow your mind to relax.
See if there is any more corrections you can do to your position.
Then let your body come to a rest.
Then say to yourself your intention with this meditation.
Very good.
Then we are ready.
Take a deep breath in.
Let go of everything else.
Breathe out and relax into a nice and relaxed state.
Inviting your presence into this moment.
No need to change anything.
No need to force yourself to be here.
Just inviting your presence,
Your awareness to come to this moment.
Just landing your awareness here,
Observing what is going on in this moment.
Maybe recognizing the sensation of your breath,
Feeling the breath inside of your body.
Allowing every breath in to fill you up with new relaxing energy.
Allowing your body to be filled up with oxygen and life.
On every breath out,
You breathe out tension and resistance.
Allowing every breath to take you into more and more relaxation into this moment.
Feeling how the body is gently moving with the rhythm of the breath.
Moving your attention to your feet.
Taking one breath in your feet and let them relax with the breath.
Moving your attention to your legs.
Taking one relaxing breath with your legs.
Allowing them to fully rest.
Moving your attention to your hips.
Breathing in here new energy and relaxation.
Moving your attention to your stomach and to your lower back.
Breathing in here,
Allowing it all to relax.
Moving your attention to your chest and to your upper back,
To your shoulders.
Breathing in here,
Allowing it to relax and your shoulders to fall down.
Moving your attention to your arms,
Relaxing your arms.
Moving your attention to your hands,
Feeling the sensation of your hands.
Taking one breath here and relaxing your hands and your fingers.
Moving your attention up to your neck,
To your throat and to your whole face and head.
Taking one breath here and relaxing all of your face,
Your throat and your neck.
Just feeling the whole of your body,
Your whole body relaxing.
Your awareness being here,
Observing the sensation of your relaxing body.
Resting a bit in this moment,
Filling up with some more energy and relaxation.
Allowing yourself to just rest in this moment.
Gently,
Gently begin to come back again.
As you slowly come back more and more,
Be aware of the sensations in your body.
How does it feel to be here and now?
And before you rejoin your day,
Take a few deep breaths.
And fill yourself up with gratitude and thankfulness for that you have taken this time to recharge and energize yourself.
When you are energized and refreshed,
This gives positive vibrations to your relationships and to your life.
And now come back and be aware of your surroundings again.
Getting it ready to continue your day refreshed,
Focused and relaxed.
