Hello and welcome.
Welcome to day two on the circle of calm and today we will look at the topic of allowance and we'll zoom in on the sentence allow me to see what is creating this feeling,
Thought or situation or if you rephrase it a little allow me to see,
Allow me to know the meaning or purpose of it.
Let's try it together.
Find a comfortable seat.
Make sure you're warm and allow your feet and legs to relax.
Relax the arms and the hands.
Relax the muscles around the eyes,
The cheeks and the jaw.
And bring your attention to your breath.
Let your breath be your anchor into this present moment and during the meditation you can choose whether you keep your eyes open or closed.
And keep on tuning into the breath,
The breath in your body and your breath.
How does it feel right now and where in your body is it most obvious and stay with that feeling.
And also notice where is your attention right now in this moment.
And be aware of your breath.
Be aware of the breath in your body and stay aware of yourself in your body.
And at the same time stay aware of everything else happening around you,
The sounds around you,
The temperature in the room or perhaps even the light around you.
And keep on breathing,
Keep on noticing the breath in your body and notice everything that is happening around you but also inside of you in your physical body.
And there is no need to change it.
Keep breathing,
Keep observing.
Just like we did on day one.
Keep observing the breath,
Feel the in breath,
Feel the out breath.
Perhaps even notice a little pause between the breaths.
Breathe in,
Breathe out and go with your own pace.
And at the same time when you are tuning into the movement of the breath in the body also notice what else is present.
So what can you sense?
What emotions are also moving through you?
And you don't have to give meaning to it.
You don't have to label it or analyze it or create a story around what you are noticing.
Keep on observing what can you feel in the body and can you allow it to be there?
So whatever is present allow yourself to feel it and give yourself full attention.
And feel into these sensations in your body.
And for example do they have a shape or a color?
Or is that what you are noticing in your body maybe moving into a certain direction?
And whatever you are noticing keep on observing it,
Keep on feeling it.
You don't need to change it.
And if your feelings begin to change let them change.
Breathe into them,
Observe them and sit with them.
And continue to stay with what you are feeling right now.
And this is also the right moment for you to tune into that sentence for day two.
And you can keep on asking yourself that question and then you quietly wait and you listen.
You listen to the answers that will come up and you can keep on asking yourself that same question over and over again for the remaining time on this meditation.
And the question you can keep on asking yourself is allow me to see what is creating this feeling,
Thought or situation.
So allow me to see what is creating this feeling,
Thought or situation.
Or perhaps the next sentence resonates more with you.
Allow me to know the meaning or purpose of what I am thinking or feeling or the situation.
So allow me to see,
Allow me to know the meaning of it.
And you sit with those sentences and you listen.
Listen to the answers that you might hear inside.
And at the same time you keep on observing the breath,
The sensations in your body.
And then again after a little while you ask yourself again,
Allow me to see what is creating this feeling,
Thought or situation.
And allow me to know the meaning or purpose of it.
And I am still here with you.
Keep on tuning into the breath,
The sensations in your body,
The emotions that are moving through you,
Feelings that are present.
And if your feelings begin to change,
Let them change.
And keep on breathing,
Keep on observing and whatever is present,
Sit with it.
Give yourself full attention and then keep on asking yourself,
Allow me to see what is creating this feeling,
Thought or situation.
And allow me to know the meaning or purpose of it.
And keep breathing,
Notice all that is happening without wanting to change it.
Keep breathing,
Keep observing.
Just a little longer.
Stay with it,
Stay present,
Stay with what is happening right now in this moment in your body.
Feel the breath move.
And notice anything else that is asking for your attention and allow it,
Allow it to be there.
There is no need to change it,
It will change by itself.
It is like they say,
Allow it to be there.
It will let go of you.
You don't have to do that.
And then once more,
Tune into that breath,
Feel the in-breath and the out-breath.
And after your next inhale,
Breathe out through the mouth,
Let it go.
And then whenever you are ready,
You can open your eyes if you have them closed.
And how do you feel right now?
If you want you can stay here a little longer.
Or you can let this be the meditation for today.
And we will meet again tomorrow.
Speak to you then.
