Welcome.
This is A Space To Be.
When you're listening to a live meditation session that was recorded on Monday,
I hold a weekly group where we meditate on different topics.
It's open for everyone.
It's free,
And we meet every Monday at six o'clock Central European Time.
If you'd like to join,
You can find the link in the description.
And I hope you enjoy this meditation as much as I enjoyed recording and sitting with everyone.
Today's meditation will be on inner calmness.
And we're going to just find into a sense of inner calmness.
There's no definition of what that is or what it feels like.
And so we can just be open to what we find.
I invite you just to get comfortable in your space,
To find a position that feels adequate to inner calmness.
Taking some deep breaths.
And slowly arriving in your body,
Starting to fill in your body.
And before we get into the meditation,
Just to give yourself an intention,
What you would like to cultivate or tap into today.
And then just to release it wherever you feel it's the right place in your body.
Just to place it there,
Knowing it's safe with you,
And will be there for you along the meditation,
And afterwards as well.
Very good.
And we'll begin just by relaxing our body.
Allowing the body just to lighten up a little bit with every out-breath.
Releasing any tension you feel.
Softening up your hands.
Softening your elbows and your arms.
Allowing your shoulders to drop.
And your chest to relax.
Relaxing your hands again if they tighten up.
And then slowly softening up your stomach.
And feeling the breath come in a little bit more deeply.
And just noticing how your body is slowing down.
Noticing any change in the depth of your breath.
And the feeling of your body.
And then I invite you to feel in your body an area,
Maybe it's a spot,
Where you can feel calmness.
A place where there is not so much movement.
A place where you can feel some weight.
And yet it feels very light here.
And if you found a place,
Just name it or locate it very clearly in your body.
If you haven't,
That's fine.
Just choose a place where you want to feel calmness.
And then I'd like you to imagine placing a small light at the center of this calmness.
Right now it's maybe the size of a pea or a little marble.
Just noticing what this feels like to imagine this little light right in the center of where you've placed your calmness.
And then with the in-breath,
Allowing this little light to grow a little bit.
Maybe it's still oscillating,
Growing and shrinking with the in and out-breath.
Just noticing the little light growing.
And just being curious if this light is staying bigger or if it's returning to its original size.
Just allowing it to grow around every in-breath.
And just checking on whatever size it wants to.
And just feeling what this area in your body,
What sensations come up.
Is this area relaxing or is it tightening up?
Is it getting warm or cold?
Maybe you can feel some tingling or some energy moving.
And just continuing to notice the little ball of light growing and shrinking with the breath.
And starting to notice the space around the light,
The space around this calmness.
How does that feel?
And allowing this light to just grow a little bit beyond this area of calmness into this space around it.
And then growing this little ball of light to the size of your calmness.
And just holding it there,
Becoming aware of this area of your body.
Being aware of this space and the calmness inside of it.
What can you feel inside of this space?
Is it changing textures?
Is it staying the same?
Does it feel like there's movement inside of it or maybe moving through it?
And then allowing this expanded ball of light to again focus in the center of this calmness.
Focusing on the middle point here.
And then in a certain way zooming in and feeling what the space inside this small little marble of light feels like.
What sensations can you feel in this little area?
And just being curious as to what you feel.
And then call back into your mind and your heart the intention you set for today.
You can locate it in your body again and just bring it forth.
And then to place this intention right at the center of your calmness where this little marble of light is located at the moment.
And to feel or hear and see what happens when you place your intention at the center of your calmness.
And just noticing how your body is reacting,
How it's responding,
How it's engaging.
Thank you.
And you can either place the intention back to its spot you had in the body.
Or if it feels comfortable you can just leave it where it is.
Again knowing it's an intention you can carry with you if you want to.
And then focusing our attention back to this space of calmness inside of our body.
And then slowly letting this ball of light expand again,
Growing with every in-breath.
Taking up more space in you.
Allowing it to take in more of your body.
Either spreading in your body,
Taking the form of your body.
Or you can also allow it to expand past your body.
And expand this light so that you're completely enveloped by it.
And here just noticing how this feels.
To have expanded this spot of calmness into your whole body.
And if you notice the awareness of your body,
The lightness of your body starts to fade and take a few breaths very intentionally and lighten up or brighten up this light that you have spread into your body or enveloped yourself in.
Knowing and trusting that you can always do this,
Can always bring this lightness into your body.
And then starting to take some more active breaths.
Breathing a bit more deeply.
And allowing the light just to expand a little bit past your body,
Growing into a bubble.
And just allowing it to naturally expand more and more with every in-breath.
Breathing deep into your stomach.
Up into your chest.
And slowly releasing the image of this light.
And just being fully aware to your body and to your breath.
Just like in a guitar,
Strumming past the different frequencies in your body.
Breathing up and down deep into your stomach.
And up into your chest,
Your shoulders and into your head.
And allowing the breath to fall naturally past these spots in your body as well.
And then letting your breath slow down again,
Come to a natural position.
And releasing any attention on the breath or the body,
And just sitting with yourself,
Being here right now.
And then taking a few more deep breaths.
And just thanking yourself for the time you gave to yourself.
Allowing yourself to relax.
Feel at ease.
Knowing that whatever feeling you created today,
You created,
And you can recreate any time you want.
And then I'll invite you,
Closing off here,
To just very slowly move your fingers.
Stretch your fingers out.
Make a fist.
And just slowly move your hands and your arms.
Allowing your eyes to slowly open.
And softly just looking around the space.
And just allowing yourself to fully arrive back in this moment,
In your day,
In your evening.
And allowing the inner calmness you created to carry you into the next couple of hours and maybe day.
The recorded meditation was from a weekly meditation space I hold on Mondays.
If you would like to join,
You can search for Space to Be and Maximilian.
I'll also provide the link in the description.
And I hope you've found this calming.
And that you have given yourself a space to be.
Thank you.
Thank you.
