Make sure that you are really comfortable,
Lying down on your back.
I really feel if this is the most comfortable position for you to relax.
Or if you would like to change a little bit,
Find a position that is even more comfortable.
And then really feel your body touching your bed or your sofa,
Wherever you are lying down.
And now your body is being supported.
And know that your body is also being supported,
Not only by your bed but also by the earth.
The earth is carrying us all,
Supporting us.
And the earth is supporting you in this moment,
Carrying you.
And now you go with your attention to your breathing.
Feel the air flowing in and out of your body.
And just observe without judgement.
And if you notice that you are breathing a little quickly,
That your breath stays high up in your chest,
You can place a hand or both hands on your belly,
To help you slow down your breathing and to breathe deeper into your belly.
Breathing deeply and slowly,
Allowing your body to relax more and more.
And then you imagine that you are walking on the beach.
It's a beautiful day.
The sun is shining and you feel the warmth of the sunshine on your face.
You feel your feet touch the sand and you hear the sound of the waves coming and going.
And just walk here very slowly and peacefully.
You have nowhere to go.
This is a moment for you.
Try if you can walk even slower,
Really taking your time and feeling your feet touch the sand.
Maybe you feel the sand tickling between your toes.
You feel a soft breeze gently blowing through your hair.
You notice that with this calm energy surrounding you,
You are starting to feel calmer and calmer inside.
Your mind starts to slow down.
You feel that calm feeling inside of you grow stronger,
More present.
And keep walking,
Feeling your feet touch the sand,
Listening to the sound of the waves coming and going,
Enjoying the sunshine on your face.
Do you smell that salty scent of this sea breeze?
Maybe you even taste some salt on your lips.
Keep breathing deeply and slowly.
Walking slowly and peacefully,
Listening to the sound of the waves,
Feeling your feet touch the sand.
And then you decide to lie down for a moment.
With your body in the warm sand,
You feel that you relax even more.
It helps you to feel more grounded.
And feel how the sand supports you,
How the beach supports you,
How Mother Earth carries you.
And then really bring your attention to the place that your body occupies.
Feel your body lie on the sand and really be aware of your body.
And then you make your song kalpa,
A positive word,
Affirmation,
A feeling you'd like to have or something you'd like to experience.
And you repeat it in your head three times.
And become aware of your breathing again,
Feeling your belly move as you breathe.
And now bring your attention to the center of your forehead.
Just be aware of your forehead.
And maybe you feel your skin,
Bone or some other physical aspect.
And maybe it's more of a feeling,
A sensation or consciousness.
Bring your consciousness to the center of your forehead and observe a shining blue star.
And then you go with your attention to your throat.
Maybe you experience your throat physically or perhaps more as a feeling,
A sensation or consciousness.
And then you see or feel a point of light,
A blue star.
Then you bring your awareness to your right elbow.
Again as a feeling,
Consciousness,
Sensation.
A point of light,
Blue star.
Now bring your attention to your right wrist.
Become aware of your wrist and feel or see a blue star.
Now bring your attention to the top of your right thumb.
Blue star.
Bring your attention to the top of your right index finger.
Blue star.
Bring your attention to the top of your right middle finger.
Blue star.
The top of your right ring finger.
Blue star.
The top of your right little finger.
Blue star.
Your right wrist.
Blue star.
Your right elbow.
Blue star.
Your right shoulder.
Blue star.
Your throat.
Blue star.
Your left shoulder.
Blue star.
Your left elbow.
Blue star.
Your left wrist.
Blue star.
Your left thumb.
Blue star.
Your left index finger.
Blue star.
The top of your left middle finger.
Blue star.
Top of your left ring finger.
Blue star.
The top of your left pinky.
Blue star.
Your left wrist.
Blue star.
The left elbow.
Blue star.
Your left shoulder.
Blue star.
Your throat.
Blue star.
The point in the center of your chest,
Your heart chakra.
Blue star.
The right side of your chest.
Blue star.
The spot in the center of your chest.
Blue star.
The left side of your chest.
Blue star.
The spot in the center of your chest.
Blue star.
Her navel.
Blue star.
Your lower belly.
Blue star.
Your right hip.
Blue star.
Your right knee.
Blue star.
Your right ankle.
Blue star.
The tip of your right big toe.
Blue star.
The tip of your right second toe.
Blue star.
The tip of your right middle toe.
Blue star.
The tip of your right fourth toe.
Blue star.
The tip of your right little toe.
Blue star.
Your right ankle.
Blue star.
Your right knee.
Blue star.
Your right hip.
Blue star.
Your lower belly.
Blue star.
Your left hip.
Blue star.
Your left knee.
Blue star.
Your left ankle.
Blue star.
The tip of your left big toe.
Blue star.
The tip of your left second toe.
Blue star.
The tip of your left middle toe.
Blue star.
The tip of your left fourth toe.
Blue star.
The tip of your left little toe.
Blue star.
Your left ankle.
Blue star.
Your left knee.
Blue star.
Your left hip.
Blue star.
Your lower belly.
Blue star.
Your navel.
Blue star.
The spot in the middle of your chest.
Blue star.
Your throat.
Blue star.
Your forehead.
Blue star.
Feel your breath flow through your entire body.
Your breath flows through your entire body through all the points of the blue star.
From your crown to your toes and back again.
The blue star in all 61 points.
There is no interruption in your breath.
You feel your breath as a wave of energy go through your body.
As if your whole body is breathing through all the points of the blue star.
And now it's time to come back to your sankalpa.
Your positive word or affirmation.
Something you'd like to have,
Something you'd like to experience.
And then you become aware of your body again.
The space that your body occupies.
See how you're also still lying on that beautiful beach.
Feel your body in the sand.
Hear the sound of the waves.
Feel the sunshine on your face.
And then you get up from the beach from lying down and you slowly start to walk again.
Slowly walking your way back.
Enjoying the calm energy of this place.
Maybe that calm energy inside of you.
Being aware of your breath flowing in and out of your body.
And then slowly coming back to the place where you're lying.
In this moment where you're listening to my voice.
Feel your body touching your bed or your sofa.
And feel how your belly moves as you breathe.
I'd like to invite you one more time to go back to your sankalpa.
Your positive word or affirmation.
And repeat it in yourself three times.
And then you start to move a little bit with your hands and your feet.
Slowly coming back in the here and now.
Be aware of your body.
Maybe stretching your whole body.
And take your time as you slowly come back.
And then you start to move a little bit with your hands.
And then you start to move a little bit with your feet.
And then you start to move a little bit with your feet.
