Lesson 1
Presence Of Love
So good to have you here, I am very happy to start with you today and invite a little more harmony into your life every day. In our first session, we will focus on how aware you are in the present moment, what your character traits are and what you already radiate outwards.
In today's guided meditation, connect with your current state of being and feelings. Learn to accept yourself fully. The secret is to be present, listen deeply and receive the moment. To BE LOVE is to embody your current truth.
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Lesson 2
Holiday For The Heart
Today's session includes a guided meditation to relax your nervous system and move from discomfort to harmony. Consciously connect with your breathing, learn how to let go of stress/anxiety, and feel and strengthen a vibrant, loving prana flow (life energy) with each breath. The breath is the simplest and most obvious key and fortunately always available.
Increase your sense of happiness with conscious presence and visualization. Don't wait for your next holiday, consciously invite feelings of happiness every day even with each exhale: holiday for the heart.
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Lesson 3
Surrender Into Full Acceptance
Love is full acceptance. Where do you not accept yourself? Do you criticize, judge or make yourself look bad or smaller?
In today's self-love massage, you are guided to give love and attention to your whole body, particularly the parts of your body that you have often not loved. Learn to accept your pain, your failures, and losses and to tolerate and accept yourself exactly as you are. Whether beautiful, ugly, unpleasant, pleasant, everything is allowed to be, you are allowed to be. Exactly the way you are is beautiful and unique!
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Lesson 4
Nurturing (Soul) Food
How kind are you to your body? Are you able to consume what strengthens your health?
We dive into a meditation or writing exercise (this is optional but very helpful to gain a deeper understanding). This helps you gain clarity about what really nourishes you and is good for you both in the present moment and in the future. We dive into different aspects of life: your social contacts (friends, lovers, family), food and drink behaviors, your fitness, work, hobbies, etc.
How nurturing are they for you before, during, and after you see/consume/do them? It is your goal to listen to your inner world, feel what you really need right now, and then act on it.
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Lesson 5
Magic Bubble Of Being Alone
What are you like and what do you do when no one is watching? Be honest with yourself and if you sometimes feel lonely, lost, or unloved, that's okay. But because that doesn't always feel good, today, we have a special meditation to get into your balance and bliss.
We will dive into a powerful, transformative mirror exercise, see your reflection. Build trust by allowing everything. See your worries, your emotions, talk to yourself, and allow yourself to see your unadulterated, authentic self. That's the beauty of allowing it all. Reflect on your failures as well on your beauty.
Are you ready to choose to love yourself a little more each day?
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Lesson 6
Socially Confident
In today's session, we connect with our bitterness or sweetness of being social. Whether introverted or extroverted, we all have our strengths and weaknesses in social interactions. In every relationship, we can learn a lot about ourselves.
In today's meditation, it gets wild, we connect with the animal spirits to gain clarity about different aspects of your life with playful ease. Reflect yourself in 1 on 1 conversations (small talk, deep conversations, intimacy), smaller groups, or celebrations/festivals/parties. Where are you in your comfort zone and where would you like to be more confident and brave?
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Lesson 7
Gentle Grounded Silence
In today's session, we focus on your inner peace, your serenity. It is stillness from which maturity grows. How do you embody stillness? Your body is so smart and always knows what it needs at that moment. If you listen deeply and perceive all signals crystal clear, you know exactly what to do, say or not to say: this is the power of calmness.
In today's guided meditation, turn up all the voices, the chaos, the hustle, and bustle, and then lovingly regulate them down and focus on the quiet voices. In every storm there is silence and peace in the middle, feel the vastness of your stillness. The goal is, no matter what your external circumstances, how heated conversations and relationships are, you remain true to your grounding anchor.
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Lesson 8
Flirting With The Seriousness Of Life
When we flirt, we are 100% into it, it is the game of attraction that holds the allure of the new. Most of the time these moments are short, yet very energetic and they take you out of what you have been doing/thinking. They show you how present you are to new circumstances and how quick-witted you are.
And that's our goal for today's guided meditation with the mirror, be bold. Break your rules! Step out of your comfort zone and learn something new about yourself: explore your expressions, say something where you were until now more shy to voice it, learn how to transcend your inner trepidations in a safe environment, and say out loud how beautiful you are.
What do you love about yourself? Can you tell yourself how beautiful/sexy/curvy/strong/ you are? Today's exercise makes sure to increase your love, joy, and happiness.
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Lesson 9
Falling In Love With Your Shadows
When was the last time you fell in love with yourself? And especially in your weaknesses, your problems, and failures, can you accept and love them?
In today's guided movement meditation, you are inspired to dance with your shadow. Come into movement internally or externally and feel how you can consciously use your body to express everything from fear to lightness and joy. Embody your fears, your conflicts and all that burdens you.
Now is the moment to play with your darkness, and invite it to dance with you. Fall in love through a dance with your shadow. Are you ready to dance out of darkness into bliss? You know, it is in the dark where we shine the brightest.
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Lesson 10
Magic Of Kissing
In today's session, we will dive into a joyful exploration of self-love. We will open your mind and explore how life-changing kissing can be just with you. Yes, kissing yourself is all we do today, we keep it simple and safe. Feel what is happening inside and what intentions and variations of kissing you want to try. Explore your connection to yourself. Whether playful, intense, gentle, wild and passionate - kissing has a very special magic.
Have you ever experienced that a kiss changed your whole life?
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Lesson 11
Healing Touch
How loving are your interactions? Our hands are the extensions of our hearts. Every touch is unique and very special. Touch can be the most beautiful medicine.
When you touch someone skin to skin you notice the texture, the moisture, and the energy. And also internally: how does it feel when you are touched and where? What comes up? Why do you like something and not something else?
When we hold on to tension, trauma, or anything else, the body is tense, blood circulation and energy are not flowing, and it is up to us to activate, relax and bring our bodies into harmony.
It is a self-love/self-care massage. You are welcome to use additives to stimulate more senses: oil, natural scrubs, healing clay, etc.
Explore your body in the creative dance of duality (soft-hard, slow-fast, fingertips, or whole palm). Surrender to the connection and let your intuition and inner trust guide you to the points of tension. How much love and pure awareness can you give yourself and others?
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Lesson 12
Healthy Boundaries
Instead of boundaries or limits, let's call it embodiment. Because the more you are connected to your inner senses, to what your body is telling you, how far you can go, then you are able to perceive your limits, in every moment. If you are one of those special creatures who keep going beyond all limits, into ecstasy, then this is a very important session today. Also, if you are too shy to say clearly what you want or don't want.
In the session, you start cleansing your energy field and consciously release old energies, blockages, people and more. "I release everything out of my inner world." Then, we dive into a guided movement meditation. With the help of isolated movements, explore your physical limits and feel your range. Your body awareness begins within your body, let's activate and move your senses, truly embody yourself.
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Lesson 13
Union Through Jealousy
In this lesson, we will look at a well-known social dilemma: jealousy. It originates from comparing yourself with others, from the fear of not being (good) enough, with self-limitations and inner blocks. It is often not about the other person at all, but about your inner attitude.
In today's meditation (and writing exercise), we will deal with reprogramming your thoughts. Let's give your monkey mind a new lease on life. Help it so it supports you in a healthy way to come into your self-love. Using simple and profound questions (Why, What, Where, How, Who) we will dive deep into your core beliefs and replace them with new mantras.
This exercise has the power to shake up your inner world and bring hidden beliefs to light.
The goal is to strengthen your self-esteem, to feel grounded in yourself. Yes, you are enough. You are allowed to believe in yourself and feel and expand your love and that you feel you belong.
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Lesson 14
Powerful Emotional Shift - Emergency Success
Transform fear into love and harmony. This session is designed to bring you directly out of any fear, anxiety, or stressful moods. If you feel comfortable right now, skip this session and come back when you need urgent help to change your mood into a loving, accepting well-being.
Love is energy and it is always available, and instead of blocking yourself, open to the primal source and feel it flowing through you. Let go of all fears and limitations of having/being love. Take responsibility for the moment, that is the crux of choosing freedom. Do you choose fear or love? No or Yes to life?
We also dive into a breathing exercise and a powerful mantra meditation. "I stop giving away my power" and "I choose to be in my energy! I say YES to myself! I trust myself, I can do this and I am doing it. Now!"
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Lesson 15
Healing Your Heart
In today's session, we pay attention to your heart and its stories with all the hurts as well as wonders. You may need more time for this and it may be useful to repeat this meditation until you feel ready to continue. Our hearts are so wise, don't decide with your mind instead ask your heart if you are ready to continue?
True healing has its own time. This also applies to the whole course, please do not rush, because success is not in speed or completion, but in the quality of time you take to further deepen each day.
Today we'll practice a healing meditation. Allow yourself to physically feel your heart, mentally align your thoughts, and allow your feelings to come through. Listen to your heart and speak to it. The language of love is incredibly powerful and activates the frequency of inner peace, indeed your harmony.
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Lesson 16
Manifesting Your Desires In Clarity
In this session, we connect with your desires and needs. Not to please others or conform, but to stand proudly in your power and feel what YOU long for. Reclaim your self-confidence!
The power of clear and profound communication can change everything. It may not be comfortable and take a lot of courage to express your boundaries or be honest with yourself about how you really feel and what you need. But if you have this clarity within you and express it in a loving way, everything will change. Feel and then act out of abundance. You attract what you are. If you feel your heart full of love and abundance in every aspect of life, then you attract that, too.
We will also dive into a guided meditation designed to feel, visualize, and then let go. Feel free to repeat this meditation for 7, 21, or more days to really live your dreams. Sometimes, you need more attempts or time to successfully achieve it, so be patient with yourself. We are not here to climb Mount Everest the fastest, but to explore the path full of joy.
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Lesson 17
Freedom Through Expression
All great destructions come from a lack of love and all great creations come from sharing and expressing love. After you have become clear about what you want, the next step is to take responsibility and express yourself. This can be a very liberating or challenging lesson. However,
it can give you the courage you need to take yourself seriously and give yourself permission to express yourself with confidence.
Today's session is about your inner freedom. What is your inner truth, feelings, thoughts that you want to express? Your truth probably changes with time, with more perspectives and experiences. Be authentic, take life and the moment exactly as it is, and express yourself with love. Without hiding or embellishing - raw and vulnerable from your heart. The fire of truth can transcend and bring you and others into greater clarity. It is also important that there is no attachment or any expectations. No tense wanting or chasing after a particular outcome or goal. It is the simple desire of the heart to be heard.
Today's meditation is about your inner strength and giving you courage and the fire to express everything. As we have already learned, the tongue is connected to the heart, and instead of losing our voice, let us have pleasure and speak in "gibberish," the "light language" or "earth language."
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Lesson 18
The Beauty Of Receiving & Giving
In today's session, we will raise awareness of giving without attachment and receiving without any expectations. And the sweet, harmonious balance in between. Give it all, receive all the magic of love! Give yourself fully, from the first moment.
You never know if you'll have a second chance. Being fully present is one of the most powerful presents you can give someone. Even to yourself.
In today's guided meditation, you will gain clarity on how easy it is for you to receive certain things (flower, food, money, etc.) and how much you enjoy giving (gifts, money, compliments, etc.). Connect with your feminine (surrendering, receiving) and masculine (making, doing, giving) energies.
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Lesson 19
Loving Care
"I have exactly the people around me and the support I need." This is my magical mantra because I believe we are here on earth to support each other and be there for each other. And we all need someone sometimes, it's not weak to reach out, it takes real magic to ask for help. You also give your hero the confidence to be there for you.
Today, we'll have a writing exercise in which you connect with your favorite humans. We'll think about why you have them in your life and what they reflect about yourself? Become aware of their character traits, the blind spots, or dark aspects as well as the radiantly magnetic moments when they are shiny, loving, funny, and empowered.
The 5-10 people you spend the most time with reflect yourself. So learn from and with them. Afterward, feel inside yourself whether you want to share your insights with one of your mirror souls.
It can take a lot of courage to speak up, depending on what you want to share. Therefore, always ask first if they are willing to hear your perspective.
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Lesson 20
Being Kind And Not Giving A F***
We all know those moments when it takes all our energy not to slam someone against the wall, abruptly hang up the phone, destroy anything nearby, scream like crazy, or release some other volcano of uncontrolled emotional outbursts. I don't want you to suppress any feelings, but to learn how to remain calm and composed inside in wild situations. Look at what is happening from a neutral perspective. To step into action when necessary.
To be kind is to be very wise. We can turn any tide if we say directly what we want/feel with an honest smile and calm gentleness. Honesty with a loving, fiery presence. Being clear in the head, observing and guiding the feelings in the heart is a wonderful power. You know, kindness is the main key to success. But life challenges us again and again in daily situations.
In today's meditation, you connect with your last or strongest confrontation/conflict and then rise to the eagle perspective. From far above, or with enough distance, you see how tiny your problems really are. Then, see the positive out of it and express your truth in a creative "compliment giving exercise."
How friendly can you be to yourself and to others in the fieriest situations?
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Lesson 21
Authentic Vulnerability
In this session, we will explore how to trust and allow your feelings, emotions, and all sensations fully. Break the limits and show your vulnerability. Turn your weaknesses into strengths. We will also dive into a safety meditation to ground and center you. Are you ready to allow yourself to surrender?
In this space of safety, when you are vulnerable, it is the gentleness that allows you to feel all your senses, sparks, and thoughts. This is where true transformation takes place. Are you ready to expand your awareness to this kind, loving vibration?
Being gentle and patient is the key, not harsh and pushy. Nothing will happen in frozen cold water, so be gentle in your consciousness: let the bubbles rise. Trust deeply in yourself. If you open yourself in a safe container, it will flow into your daily interactions and give you more stable confidence. You will be amazed at how beautiful it is to show your vulnerability at the right moments. To show how imperfectly perfect you are.
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Lesson 22
Opening Your Heart
Being authentic and vulnerable was the opening for today's session. Let's dive deeper into trusting and opening in your pure perception of sensation,s what wants to be heard. The flower needs sun and time to open, so does your heart. It goes hand in hand with reliability, responsibility, integrity, non-judgment, and generosity. Be the vault/treasure box for yourself or someone special.
We will dive into a guided meditation with a fantasy journey to awaken your inner treasures. Let your imagination run wild, activate your joy into infinity, and at the same time, feel yourself deeply in every single cell grounded. Deep self-love is pure abundance, it is the true richness of life. Your inner power and magic of the heart.
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Lesson 23
Intuition – The Wisdom Of The Heart
Today's session may seem like a miracle or like the most natural and familiar thing you often experience. Intuition comes from a deep inner connection with yourself, when you are deeply rooted in your heart. You trust yourself and know exactly when there is momentum and you should follow your ideas. The heart always knows. It's like you're a child again, innocently and playfully exploring the present moment. Use the momentum – it's so powerful!
When you say directly what you feel, you don't beat around the bush. Merge with what is, be fully in the now. Energy and matter become one. Transformation and healing happen when you surrender fully and do what you really need at that moment.
Today, you have the absolute freedom to do what you really desire, what you want to do, or what you feel is right. Trust your experience and receive the full spectrum of your heart's wisdom. What are you doing with so much freedom?
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Lesson 24
Gratitude Of A Kind Heart
Do you know the feeling: "I am deeply tender and lovingly grounded. I am blissful to be in such deep connection with myself. To be so grateful to be alive. And I know everything, really everything has its purpose and I accept life exactly as it is!"
When nothing matters on the outside because you are in such a loving presence where you allow everything to unfold as it comes. This is the magic we are awakening or coming close to in today's meditation. Let the past rest, allow the future to unfold, and be fully content in the present moment.
Doubts are connected to the desires of your heart and they don't support you in a good way because they carry with them the message of not having enough or not being good enough. To come into a loving state of being, we focus on your gratitude. What are you grateful for?
It is seeing and valuing the beauty of what you have, the small and big things in every area of your life (material, emotional, relationships, etc.) and allowing yourself to see them in their fullness.
Appreciate who you are, what you have. You know, you already have everything inside you.
And as a beautiful extra: I offer you my favorite mantra to raise your frequency with the magic of gratitude. It is a deep love mantra that will support you every morning, very powerful.
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Lesson 25
Overflowing With Love – Generosity
What do you do when you are bubbling over with love? When you almost explode with gratitude and bliss? When your heart is filled with warmth, you are excited and want to share your contentment with the whole world?
Being in such an ecstatic, grateful state of goodness is one of the most powerful and magical moments we can experience, like the pure contentment we experience when making love. So use it wisely, spread the happiness feeling and expand your bliss. Where to? Family, nature, meditation, creativity, this course, new creations.
In today's meditation, we will expand our awareness of how much love you can see and feel within you. It is as if you open your inner treasure chest and see the diamond of your heart. Once you feel your inner light, we will share it with your loved ones, souls in need, or the whole earth or even universe.
Learn how powerful it is to send energy. Expect nothing in return, share freely and with an overflowing open heart. Love is the sweetest medicine you can offer. Who do you want to share it with?
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