Welcome to this present moment meditation.
My name is Katharina Kleiss and this is a meditation to help you to ease and release some stress and tension and just try to find your space and place again in the present moment.
And we will do a breath work called Aloma.
We will inhale for two counts,
Pause for two counts and continue our inhalation until like after for example three we will stop,
Pause again and exhale a little bit more deeply.
I will lead you through it so just find a comfortable seat or lie down whatever you feel is necessary and comfortable and a good space or place for you right now in this present moment.
Please feel always free to take a recovery breath or find your own breath rhythm if you feel this is just not right for you today or the amount of breathing and retention is a little bit much eventually.
Just listen to your body and trying to find some calm and ease in your current meditation and moment and space you're taking for yourself right now.
Let's begin with just a deep exhale arriving in this moment and we start inhalation with two,
One,
Pause,
Two,
One inhale for two,
One,
Pause for two,
One,
Exhale for six,
Five,
Four,
Three,
Two,
One inhale for two,
One,
Pause for two,
One,
Inhale for two,
One,
Pause for two,
One exhale for six,
Five,
Four,
Three,
Two,
One,
Inhale for two,
One,
Pause for two,
One inhale for two,
One,
Pause for two,
One,
Exhale for six,
Five,
Four,
Three,
Two,
One inhale for two,
One,
Pause for two,
One,
Inhale for two,
One,
Pause for two,
One exhale for six,
Five,
Four,
Three,
Two,
One,
Inhale for two,
One,
Pause for two,
One inhale for two,
One,
Pause for two,
One,
Exhale for six,
Five,
Four,
Three,
Two,
One inhale for two,
One,
Pause for two,
One,
Inhale for two,
One,
Pause for two,
One exhale for six,
Five,
Four,
Three,
Two,
One,
Inhale for two,
One,
Pause for two,
One inhale for two,
One,
Pause for two,
One,
Inhale for two,
One,
Pause for two,
One exhale for eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One,
Inhale for two,
One,
Pause for two,
One inhale for two,
One,
Pause for two,
One,
Inhale for two,
One,
Pause for two,
One exhale for eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One last round,
Inhale for two,
One,
Pause for two,
One,
Inhale for two,
One,
Pause for two,
One inhale for two,
One,
Pause for two,
One,
Exhale for eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One take a deep inhale and a deep exhale let your breath be natural feeling into your body and into your mind and maybe feeling a sense of ease and calm and an arrival in here and now and let your breath be natural and maybe softening or closing your eyes if they're not already and feeling into the warmth of your body,
Listening and feeling the breath and giving you a few breaths to arrive even more in the present moment and allow yourself to enter the space of any expectations or other feelings than just natural and calm for any desire,
Any worries,
Just find yourself in this moment,
Here and now wherever place that is right now feeling your toes and your feet,
Your shins and your calves,
Your knees and your thighs,
Maybe feeling a warm fluid or warm light if it resonates a bit better with you,
Starting at your toes through your feet and ankle,
Shins and calves up passing the knees,
The thighs,
Your hips and first your front body arriving in your abdominal,
Up the ribs and the chest until your neck and shoulders flowing or moving down into your right and left arm,
Warm feeling,
A light,
The Sun may be shining on you,
All your shoulders,
Down your upper arms,
The elbows,
Into your lower arms,
Your wrists,
Hands and fingers,
Until your fingertips and then flowing and continuing upwards again,
Your arms up towards your shoulders again,
Up your neck to your face,
The shin,
The mouth and lips,
The cheeks,
The nose,
Up higher to your forehead,
Meeting at your eyebrows,
Your eyes and flowing or shining down over your head,
Your skull,
The hair,
To your ears and the backside of your head,
Down the neck,
The shoulders,
Down to your shoulder blades,
The ribcage from the back,
Your spine,
Upper,
Mid and now lower back,
The buttocks,
Hips and down your thighs,
Knees,
Calves,
Ankles,
Heel and your foot,
Down to your toes,
Allow yourself to imagine to be wrapped in warm water or in a warm light,
Like a little light suit,
Being wrapped and hugged,
Feeling comfortable,
Comforted,
Warm and peaceful,
Accepting how you feel today,
How you feel right now,
Accepting whatever feeling or every area in your body might arise or come toward and maybe you have an area today where you would like to send some more attention and love to and then do that with a few deep breaths in and out,
Thanking your body and your mind for leading and going through the day with you,
Peaceful and at ease right now,
Supported from Mother Earth,
Maybe lying or sitting and maybe you would like to imagine that light which shines through your whole body,
Still quite bright and warm,
To go from all your extremities,
So your feet and hands and also from the head down to the center of your body,
Leading all and pulling all that light and that warmth and energy either to your heart and your chest or if you want to what's your whole upper body and sending there a little bit more of love and attention.
You can stay as long as you want and need today and otherwise just try to find your natural breath again,
Deepen your breath,
Maybe wiggling your toes and fingers and arriving back in the present moment at the place you are at right now,
Maybe opening your eyes gently,
Blinking a little bit and allowing your surrounding take you back into the present moment,
Into the here and now and into your day,
Easy and gently arriving back in your body.
Thank you for practicing with me today.
Namaste.
