Welcome to today's guided meditation.
First we'll start with a short relaxation exercise and then continue with a visualization.
But for now just get a comfortable seat,
Make yourself comfortable and get ready to start the meditation.
And we'll start by just first arriving,
Sitting down,
Letting your body fully adjust to your posture and just notice how you feel right now.
And continue to guide your focus onto your breath.
Observe every in-breath and every out-breath.
Just focus really detailed on the sensation around your nostrils.
Have the ears flowing by and maybe touching the left nostril or the right nostril or both.
Notice a change of temperature in the in-breath and out-breath.
And just continue by noticing how the rhythm of your breath is.
Is it rather shallow or deep?
Are you breathing more into your chest or into your belly?
And without actually wanting to change it,
Just try to observe,
Just try to observe any sensation that you can observe.
And move your focus,
Your attention further up towards the top of your head.
What sensations can you feel on the top of your head?
Is there tingling?
Maybe a small vibration is noticeable.
And next,
Imagine a golden ball like a tennis tennis ball sighs on top of your head.
And this golden ball is glowing,
It's glowing in a golden shine.
And just let this ball slowly move along your spine,
Along your spine towards your lower back.
And this ball just radiates a very relaxing and warm energy.
Every part of your back,
It passes.
You notice that your body instantly relaxes further and further.
And when the ball reaches your lower back,
It dives deeper into the middle of your body and can just beat this ball of energy inside of your belly,
The very center of your body.
And from there on,
It slowly expands and this warm and soothing and relaxing energy just spreads further and further into your body.
It's widening its radius and becomes bigger and bigger.
And you also notice it's picking up some positive vibrations that wherever this light is touching,
You not only relax and feel comfortable,
But it also gives you a little smile,
Just noticing a different part being touched by this healing and rejuvenating light.
And it just really slowly expands over your whole body and reaches towards your neck,
Your shoulders,
Your head.
And you really notice that when it also touches your face,
Your facial muscles just slightly get activated.
So you might feel even a slight inner smile at the same time.
And it's also going towards the ground and filling up your thighs,
Your knees,
Your calves and shins,
Towards your feet and your toes.
And it goes even deeper into the ground so that you feel more connected,
Supported.
And just notice now your whole body experience.
How do you feel right now?
Just stay in this feeling a bit longer.
Really soak every cell of your body in this positive warming,
Soothing,
Relaxing and supporting feeling.
So you can be ready for anything that comes at you,
But also support and help others with this feeling.
And at any point in time you can just go back to this state or to this meditation.
So begin slowly to move parts of your body,
Knowing that this feeling you can take it with you throughout the rest of your day.
And just whenever you need it,
Remind yourself of this.
So move slowly your fingers and toes and without rushing just slowly taking this feeling with you even when you open your eyes.
And before you finish this meditation just open your eyes whenever you're ready and still try to feel it.
And take this feeling with you throughout your day.
Namaste.
