Welcome to this meditation.
Just make sure that you are comfortable wherever you are,
Whether you are sitting or lying down,
Standing.
And let's just take a couple of deep breaths together.
So inhaling slowly through the nose,
Into the belly,
All the way up into your chest.
And then letting go of the exhalation through the mouth.
Just repeat for a couple of times.
And notice the movements the breath is creating in your body,
The movement of the belly,
The chest,
Rising and lowering with each inhalation and exhalation.
And feel your presence in your feet.
Notice the soles of your feet to the ground.
Notice your legs,
Your bottom,
Your hips.
Feel the lower back and your spine all the way up to the back of your head.
Notice your shoulders.
Allow your shoulders to be soft.
Feel your belly.
Let your belly be soft.
Notice your chest,
The arms,
All the way out into your hands.
Feel your fingers and fingertips.
Notice your neck,
Your throat,
And the back of your head,
Top of your head.
Notice your face.
Maybe you can relax your jaw.
Let there be a tiny space in between your teeth.
Let the muscles around your eyes be soft.
Let your forehead be soft.
And be aware of your whole body,
From the top of your head all the way down into your legs and your feet,
All the way into your chest,
Your heart beating.
Out into your arms,
Hands,
And all the way into the belly,
Where the breath is coming and going in its own flow,
In its own rhythm.
Just notice the aliveness in your body,
All the sensations in your body,
Even the tiniest sensation of heat or warmth,
Tingling,
Heaviness,
Lightness,
Tension,
Softness.
If you don't feel anything or notice anything in particular,
That's perfectly fine.
You don't have to look for anything.
Just resting in the open awareness of the body,
Just as it is,
Right here,
Right now.
Notice the thoughts that might be arising.
Notice any emotion or feelings that might arise.
Again,
You don't have to look for anything.
Just notice what is already there,
What is already alive inside of you.
And if you at any point notice that you are holding your breath or not letting your breath flow freely,
It can be nice to just breathe deeply for a couple of times,
And then just let the breath flow in its own rhythm again.
So let's just breathe deeply together a couple of times,
All the way into the belly,
Just allowing the exhalation to happen by itself.
And notice the silence,
The silence between the sounds,
The silence between your thoughts,
Perhaps.
A silence or just an emptiness beyond sensations in the body,
Beyond your emotions,
Beyond the thoughts,
Beyond all the sounds,
Beyond all that is impermanent,
Beyond all the waves,
Beyond all movement,
But at the same time with all the movements.
It's like the depth of the ocean that is untouched by all the waves on the surface of the ocean.
The waves are still there,
Coming and going,
But the depth of the ocean is silent and untouched by the waves,
By the movements on the surface.
And just in the same way,
Your true nature is untouched by all the movements in your thoughts,
Emotions,
Sensations in the body,
All the sounds that is coming and going.
So just be open to feel,
Experience this deeper presence within you.
You don't have to look for it.
Just simply be open to that which you are,
Your true nature.
And let's breathe into this deeper presence,
Our true nature together.
Maybe you can notice this deeper presence expanding,
Opening with each inhalation and exhalation.
If it feels good to just keep a steady rhythm of a deep continuous breath,
You can do so.
And whenever it feels good,
You can just allow the breath to continue by itself in its own rhythm.
Just breathing with the opening of who you truly are,
Your true nature.
And be open to feel this opening of your true nature in the sensations in your body.
And also in what you notice in your thoughts and how you feel your emotions.
Maybe simply as energy opening,
Awareness opening,
The undefined that you are opening.
Softly,
Gently opening like a flower in your heart,
Like a river flowing with your breath.
Like roots opening and deepening with the presence in your feet,
In oneness with Mother Earth.
Just breathing deeply again.
All the way into the belly.
Inhaling through the nose,
Letting go of the exhalation through the breath,
Through the mouth.
I invite you to move your head freely,
Gently,
Moving the neck softly.
If that feels good.
And repeat the words inside of you.
I am,
I am,
I am,
I am,
I am,
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I am And very gently,
If it feels natural to you,
You can let your hands slowly rise up to your heart,
Just letting the palms of your hands rest together on your chest,
Just be open to feel your I am-ness in your heart,
In oneness with your hands,
Feel this embrace of all that you are,
Maybe you can allow yourself to feel all the love that you feel to yourself,
Maybe you can allow yourself to feel loved,
And to feel love,
To feel the gratitude,
The gratitude that maybe is for something that has a direction,
Maybe the gratitude that doesn't have a direction to anything,
To anyone,
Just breathing deeply,
Gently into your heart a couple of times,
In your own pace,
In your own rhythm,
Just be open to feel the love that you are expanding,
Opening,
As you,
As this moment,
As your breath,
As your aliveness as a human being and soul,
And gently,
When you're ready,
You can softly let your hands slowly come down to rest on your thighs,
Either with the palms of your hands facing up or facing down,
Just be with the silence,
Just allowing yourself to rest into your feet,
Into the silence,
Into everything that is alive,
And breathing deeply a couple of times Namaste,
And thank you so much for joining this meditation,
You're of course welcome to continue sitting in silence,
If that feels good to you,
And whenever you're ready,
You can open your eyes,
Gently start moving the body again,
Wishing you a beautiful day,
Namaste
