So welcome everybody.
In this meditation we will relax,
Wind down after a busy day,
Connect to ourselves,
Settle in to the moment.
Maybe you are on your way in a train for example or at work,
Just whenever you need that moment of checking in with yourself,
You can use this meditation.
So start with being as comfortable as possible.
So maybe you want to sit a little bit different or support your knees.
And see if you can straighten your back without tensing too much.
And then connect to the down part of your body.
Your bum sitting here on the cushion or the floor or the chair that you are sitting upon.
And feel the weight of your body.
And feel the connection that your legs make with the chair or with the floor and your feet.
Maybe you can sense a feeling of groundedness,
Stability.
So on your next exhalation you might sink into the floor just a little bit more.
So we can breathe in together.
And let go with a sigh of really arriving here.
You can do that a couple of times,
Just breathing in deeply and breathe out with a sigh,
Just letting go.
And from your pelvis your back rises up,
Your spine long,
But without any tension.
Just see if you can find the balance between sitting upright and at the same time relaxed.
If you notice that you do your best too much,
You can just let go a little bit.
And always on the exhalation the opportunity to relax.
And then you bring your attention to your shoulders,
Maybe feeling your shoulders from the inside out.
Let them hang loose on the whole spinal column.
You don't need to control your shoulders.
Your arms and your hands.
Let your hands and fingers relax in your lap or your knees.
When your attention moves to your belly,
Maybe soften your belly.
Most of the time we have a lot of tension in our bellies.
See if you can let go of that tension.
And receiving your next inhalation in your softening belly.
So you breathe in deeply to the belly.
And on the exhalation you can let go with a sigh.
Over and over again you have the ability to arrive in the moment in your body.
And then awareness goes to your chest area,
Soften the sternum,
Your throat.
And up to your face,
Relaxing the jaw.
Relaxing your eyes and the brow area,
And the space between your brows.
Maybe a slight smile on the face,
Not to cover anything,
But just to have an open attitude,
A loving attitude,
Allowing yourself to be just as you are.
You can tuck your chin a little bit in so you can feel the long spine,
And maybe also feel the connection all the way from your perineum and your pelvic floor,
Through the body all the way up to the crown of your head.
So you are grounded in the floor,
In the earth beneath you,
And open to the space above and around you.
So you become aware of your whole body sitting here.
And the movement of your breath.
Maybe there are thoughts arising,
Maybe they take you away from this present moment,
And you get caught by a whole string of thoughts.
So as soon as you notice,
You just bring yourself back to this moment,
To your body,
The bodily sensations,
Without any judgement.
So here you are,
And on every out breath you can relax a little bit more.
And we do our best so much also to meditate,
You can just let go,
Just be here.
And maybe you sense the aliveness in your body.
The movement of your energy,
Warmth,
Tingling.
We don't need to control anything,
Our bodies don't need our control.
So you gently breathe in and out.
Aware of your body sitting here.
And if you notice that it's very busy inside of your mind,
Your mind is producing thoughts all the time,
Then try not to bother so much,
So as soon as you notice,
Just bring yourself back.
Just sort of relax into the busyness of your mind,
Not fighting it,
Just noticing it.
And every moment you have the opportunity to relax,
To breathe out with a sigh,
Here I am.
So in a moment I will ring the bell and then gently open your eyes and maybe stretch a little bit.
And continue with the rest of your day.
So thank you so much for practicing together.
