Welcome to this morning meditation.
Today we will start the day with a meditation to observe the body,
To follow the breath and to experience how the body feels and how the mind wanders away sometimes.
It is good to observe what is active in the body,
How the body feels and how you are starting your day.
So try to find a comfortable position,
Either seated in a chair or maybe laying in your bed.
You can choose what you want.
And if you lay in your bed,
Please let your feet fall aside and place your hands open to the sky.
And if you sit on a chair,
Place your feet on the ground so you can sit up straight with the ground straight to the sky.
Put your hands on your upper legs or on your knees.
When you find this comfortable position,
Please take a little time to ground in the body,
To observe the breath,
How it flows in and how it flows out.
And the only thing you have to do is observe how the body flows,
How the breath flows,
Without forcing,
Just observing.
Each inhale is just as important as each exhale.
And when you let the breath flow naturally into the body,
Without forcing,
You will create more space inside.
The breath flows naturally to the belly,
Openly through the belly,
Into the pelvis,
The hips,
The upper legs,
The knees,
The calves,
The ankles,
The soles of your feet,
Your toes,
The front of your feet,
The knees,
The upper legs.
And the belly flows naturally,
It rises and it falls,
On the inhale it rises and on the exhale it falls.
The shoulders are soft,
The spine is straight,
The neck is soft.
And in this meditation,
In this morning meditation,
You can observe which sensations are aware in your body,
How it feels.
Maybe you feel tension somewhere,
Or your mind wanders away with thoughts.
And if your mind wanders away,
You can bring your attention back to your breath,
Observe how it flows,
Without forcing.
Because the breath is capable of releasing and moving back into relaxation with its own power,
Without forcing.
And when you just observe the breath,
It will flow naturally into a slower state of breathing,
A conscious way of breathing,
Which helps you to feel more grounded.
Breathing deeply through the pelvis,
Through the legs,
Into the feet,
The soles of your feet to ground more and more in your body.
And this meditation will help you every morning to find more peace at the beginning of your day,
To observe which sensations are active in your body,
Which you experience.
Just a little moment of time before you move into the day,
A little bit of time for yourself.
And the sound of the waves in the background will help you to feel more calmness in the body,
To release the tension of the body.
And if there is a place in your body that wants your attention,
In a way of senses of tension or pain,
You can bring your attention to that place and bring your breath into that place and give that place a little massage with the breath to soften it from the inside,
To give space to the connective tissue and the faucet.
Because that's where the tension will be locked up,
When we don't let the breath flow naturally through our body.
And when you create an aware and conscious breathing flow,
Without forcing,
Just observing,
You will create more and more space and softening in the body on a physical level and on an energetic level.
And if there is still tension,
Please keep the breath flow naturally,
Listen to the sound of the waves and feel how your body feels after the observing,
After the flow of the body.
And in this stillness,
You will connect more and more.
And when you experience this during the morning meditation,
You can use this in the rest of your day,
All the time when your mind wanders away or when you feel tension in the body,
You can bring your awareness and your attention back to the breath and just follow it as it is,
Without forcing.
And from now I wish you a pleasant day,
A mindful day,
And a conscious day.
Namaste.
