Welcome to this guided meditation.
I'm Niklas and I invite you to perform this meditation lying down but it is also okay to sit on a chair if you prefer.
Avoid crossing your arms and legs and I invite you to begin by closing your eyes and paying attention to your breathing.
Notice how you are breathing in through your nose,
Calmly and gently,
And out again through your mouth.
And as you breathe you might notice how you sink deeper and deeper into the surface underneath you,
How your body becomes heavier and heavier and more and more relaxed.
And we will start by paying attention to body sensations,
Body part by body part.
So I welcome you to begin by noticing your left foot,
Your big toe,
Your little toe and the toes in between,
As well as the heel resting on the surface underneath.
Notice the sensations in this part of your body.
And as you breathe in imagine the breath flowing all the way down through your nose,
Lung,
Stomach and down to your left leg and toes.
And as you breathe out imagine the breath moving the same way back up the body and out again through your mouth.
And now notice your left ankle,
Your shin and your left knee.
Notice the sensations as your breath rises and falls,
Gently and calmly.
And now focus on your left thigh.
You can relax this larger muscle group by allowing your breath to flow down through your lungs,
Stomach and all the way to your left thigh.
You notice how you become still and more and more relaxed.
This is your moment for presence and conscious witnessing of yourself.
And now notice your right foot,
Your big toe,
Little toe and the toes in between,
And the heel resting on the surface below.
And notice the ankle,
Shin and your right knee,
Which becomes more and more relaxed with each breath.
Now bring your attention to your right thigh and the weight and relaxation that spreads through this part of your body.
Notice how even your hips become heavier,
How your buttocks and the lower part of your back relax as the breath flows down through the stomach and into this part of your body.
And you also notice how the lower part of your back softens and how the relaxation spreads like a warm wave up through your entire back,
Up along the spine and up to the area between your shoulder blades.
Notice how your shoulders relax,
How tension in this area soften and let go as the breath flows in through your nose and out again through your mouth.
And let the breath spread around the area of your shoulders and continue down through your upper arms,
Elbows and wrists.
Notice how your arms become heavy and more and more relaxed.
And how do your palms feel right now?
What sensations do you feel in your fingers and fingertips?
Maybe tension,
Warmth or cold.
Allow each finger to relax calmly and gently and notice how your stomach rises and folds with each inhale and exhale.
How your chest expands as your lungs fill with fresh and clean air.
And notice your throat and neck as you relax them easily through the flow of your breath.
And let your jaw relax.
Notice your mouth and lips.
Notice the sensations here on your face while your cheeks become relaxed and soft.
Notice the weight of your eyelids and how each eyebrow relaxes more and more.
And focus on the point between your eyebrows.
Notice how it softens and how a gentle relaxation spreads up towards your forehead.
Now imagine a small hole on the top of your head and how you,
Like a whale or dolphin,
Can breathe in right through it.
And let the breath flow all the way from the head down to the lungs,
Stomach and right down to your legs and feet.
And then flow back up again.
You are filling your body with new possibilities and fresh and clean air.
And when you're ready you can close the hole at the top of your head and just lie still for a while.
And now I invite you to consciously notice what feelings are present within you,
Actively witnessing your own emotions.
Tune your attention as a conscious witness to your own emotions,
Noticing them in this present moment.
What are you feeling right now?
And now I invite you to become an active observer of your own thoughts.
Become present.
Notice if your mind is quiet or busy and what your thoughts are doing.
Witness your thoughts in this present moment.
And I invite you to bring your attention again to the breath staying in this present moment.
Here you are within the embrace of presence,
Held in the arms of a love that transcends,
Encircled by the source of all being,
Held in a constant and infinitely patient stillness.
A stillness that always forgives.
A stillness that is unconditional and always full of love.
We will soon return to a waking state again.
But you feel safe in knowing that you will bring back with you a more conscious awareness of your own body and mind.
You will now hear me count from 1 to 5 and with each number I say I want you to leave this imaginary place and become more aware of the room around you.
And at your own pace you will open your eyes again and bring these positive feelings back with you.
1.
Begin to wake up.
2.
Increase awareness of the room.
3.
Start moving your arms and legs.
4.
Open your eyes if you haven't already.
And 5.
Fully awake with a warm and lovely feeling.
Welcome back.
Take a moment to thank yourself now for having taken this time for cultivating stillness in mind and body.
I'm Niklas and I wish you a wonderful day.
