Hi and welcome to this meditation guided by Ruben from Integrated Tantra.
So we're gonna be doing a meditation on desires today.
And for that first I'd like you to find a comfortable seat.
So make sure you sit on a chair or on a pillow and have a position in which you can have a straight back.
And then with the next exhalation you can close your eyes.
And by closing the eyes you drop into your body and into your seat.
And you can use the whole length of the exhalation to surrender a little bit more to gravity.
And feel how your sitting bones are touching the cushion or the chair.
And how your legs are connected to the ground or your feet are standing on the ground.
And we're gonna start with a little scan through the body.
You can start with being with the muscles in your face.
And you can feel whether they're tensed or relaxed.
Feel the muscles in your eyes.
The muscles in your jaw and tongue.
And with the next exhalation maybe you can let go of a little bit of tension there.
And then descending down to the shoulders and the arms.
You can feel whether there is tension in the arms.
Maybe in the hands.
And with the next exhalation you can let go just a little bit of tension there.
Lowering down to the chest.
Feeling whether there's tension.
And with the next exhale letting go.
And with the next exhale letting go just a little.
Going to the belly.
Letting go just a little.
Then going to the pelvis.
Just a little more relaxed than usual.
And finally to the legs all the way to the feet.
And let go.
Now I'd like you to imagine something that you desire.
And this can be something really small.
Maybe you're hungry or you'd like a certain type of drink.
But this can also be desire towards a person,
A friend or a loved one.
Or desire for a certain object.
Something that you want to have really dearly.
And it doesn't have to be a spiritual desire or a really wholesome desire.
It can be any desire,
It doesn't matter.
And see if you can imagine it vividly.
Can you bring in details of the person or the object?
And you don't have to hold back.
It can be as juicy,
Playful or fun as you like.
And you can really want it.
And if you want it,
Can you feel how much you want it?
So how happy do you believe it's gonna make you?
Or how fulfilled?
Let the image fill you up.
Let the image fill you up with joy.
Let the image fill you up with joy.
Let the image fill you up.
If it makes you move or breathe more,
Then you can allow it.
Nothing is too big and nothing is too simple to desire.
And now you can let your desire grow even more.
And fully allow yourself to desire this thing.
And maybe you feel what the effect is on your body.
Does it make you more awake or more energetic?
Does it make you want to tense up and grab it?
Does it make you want to move or engage?
And you can allow all the impulses to enter your body.
And now I'm gonna ask you to let go of the image.
The image of this desire.
While keeping your awareness in your body,
In the sensations of the desire.
So take your time to let the object of desire slowly go away.
And bring all your awareness to the energetic and physical sensations in your body.
So maybe you can feel the energy flowing either in your chest or your heart or your arms.
Maybe you can feel the strength of the longing.
Maybe you can feel the juiciness.
And let it fill your body.
With whatever the sensation is.
And let it spread if it wants to spread.
Or let it grow if it wants to grow.
And bring some breath with it.
Breath invites the experience in.
Maybe you can notice whether the experience stays the same.
Or maybe it expands or shifts.
And if it does so,
You can let it.
No need to hold on to a certain experience.
And maybe you feel the power and the potential of this desire.
The strength and vitality that is stored within.
And take a deep breath.
And let go of the image of desire.
Take a deep breath.
And let go of any focus and just feel how you're sitting right now.
How do you feel?
What is the echo of your little desire meditation?
And you can become aware of the sounds and the space around you.
Maybe you want to move some fingers.
Maybe you want to move your shoulders.
Take a full breath and make the transition out of the meditation by slowly opening up.
Opening the eyes.
Thank you for practicing with us and I wish you a good day.
