Meditation for finding your inner peace and calm.
This is Heike and today I invite you to come with me on the journey to your heart and find the place of your inner peace,
Strength and calmness.
In our time today it is often difficult to come back to ourselves and be centered and balanced.
I hope that this meditation helps you to create and anchor your specific place of peace and calmness in your heart,
So you can come back at any time that you want.
So let's get started.
Find a quiet spot where you won't be disturbed for the duration of this meditation and make yourself comfortable.
It doesn't matter if you want to lie down or sit as long as you are at ease.
Close your eyes if this is comfortable for you.
Let's center our breath at first.
Take a few deep breaths in and slowly breathe out through the mouth as if you want to whistle and start relaxing your body and mind.
Feel the air streaming in through your nose and entering your lungs.
Become aware of the energy that every breath carries with it.
The life that it carries.
Feel the fresh air reviving your cells and feel how stress and tension are carried away with every breath out.
Now let your breath take its natural way and feel the relaxation wafting through your body like gentle waves.
Feel your body and become aware of it.
Notice how it feels in the places where it is in contact with the surface you have chosen.
Focus your attention on your feet.
Feel the toes,
The soles,
The heels.
Feel the wrist of your feet.
If you don't feel anything or the sensation is very subtle,
Just acknowledge this and move on.
There is no right or wrong.
Just let your attention linger on this part of your body.
Now move up to the ankles and to your lower legs.
Maybe you feel the sensation of them touching the cloth.
Maybe you feel them vibrating ever so slightly.
Move to your knees and the thighs.
Feel how they connect with where you are and then become aware of your hips.
Move through your back and notice every part of it.
The lower back,
The middle,
The upper back.
Feel the shoulders and the neck.
Become aware of your belly and your chest and how calmly they move in perfect harmony with your breathing.
Feel your head and your face.
Feel your nostrils move with every breath in.
Feel your eyes relaxing.
The cheeks,
The ears,
The back of your head.
As you sink deeper and deeper,
Your body feels wonderfully relaxed and lies heavily on the surface you have chosen.
There is no need for it to move at this moment and you enjoy the deep feeling of this relaxed heaviness.
Your breathing has become soft and calm.
Allow your mind to let go of any thoughts.
If thoughts stream into your mind,
Simply acknowledge they are there and let them pass through like clouds in the sky.
If it helps you,
You can wave them goodbye in your mind and see how they fade away in the distance.
Imagine now that you go down a beautiful bright staircase which leads to your favorite place in nature and which is deeply anchored in your heart.
You feel light as a feather and pure childish joy and excitement overcomes you as you go down deeper and deeper.
Realize their place in every detail with every step down more and more.
You feel the joy and happiness this place holds for you.
Imagine you smell the air already and you feel the sun on your skin.
You hear all the wonderful sounds around you.
The deeper you go,
The greater is your anticipation.
As you go deeper and deeper,
The light around you becomes brighter and brighter until it wraps you into a soft and warm blanket.
As you reach the end of the stairs,
You have come to a bright white door and open it slowly and effortlessly.
As you are opening it,
You see your favorite place.
Everything before you is now vividly clear and real and as you step through the door and into this place,
You know you have come home.
Look around you and take in every detail,
The color of the sky,
The clouds,
The sun.
Feel the light breeze playing around you and gently tugging at your clothes.
Hear the singing of the birds and smell the sweet scent of the flowers.
Feel the earth under your feet.
Smell the heavy scent of rich soil.
Notice everything that is around you,
See everything that is in the distance.
Feel how you are connected to the ground.
Feel the connection to the air and everything that is around you.
You feel lighter and lighter and you notice that you are being lifted into the air.
It carries you softly and you easily and effortlessly float in it,
On it and with it.
Enjoy being weightless.
Enjoy how you move through the sunbeams.
Enjoy how the air caresses you.
Let your fingers run through the air and play with the soft clouds around you.
This is your place,
Your paradise.
You are one with it.
It is you.
You are limitless.
There are no boundaries here.
You are deeply connected through your breath to this wonderful place.
Feel how you slowly descend to the ground.
Feel how your feet touch the warm soil.
Feel how connected you are,
How rooted.
You feel stable and strengthened and you immerse yourself deeper and deeper into the ground.
You are connected with your roots and you feel the lightness of the air around you.
You feel absolute peace.
Everything around you is peaceful and calm.
You are peaceful and calm.
Take this peace and calm and send it on the sunbeams which surround you in all directions,
Filling heaven and earth with it.
And as you do this,
The peace and calm are reflected back to you and fill your soul more and more.
And now just let yourself drift through this wonderful place for a while and explore it more and more in every detail.
Fantasy.
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When you are ready,
Open your eyes just a little and look out very gently and carefully.
Close your eyes again and go back to your favorite place for a moment.
Then come back again and open your eyes a little wider.
Maybe you feel the urge to stretch,
Yawn and sigh.
Do what your body wants to do right now,
Gently and softly.
And when you are ready,
Open your eyes fully and come back into the outside world.
You now know both places,
The one in your heart and the one in your mind.
You know the place,
The one in your mind.
You now know both places,
The one in your heart and the one here and you can move back and forth whenever you want.
You can fill yourself up with peace and calmness whenever you need to.
And with this knowledge and with a smile on your lips,
Welcome back.
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