Make yourself comfortable in a seated position.
Cross your legs.
If you prefer sit on a cushion to lift your hips.
Sit up tall.
Gently place your hands on your knees.
Then close your eyes.
Take a deep inhale in.
Open your mouth and exhale.
From now on let your breathing flow in a natural way.
And just observe your breathing.
Observe how your lungs fill in with fresh air.
Notice how your chest lifts with every inhale and sings with every exhale.
Notice how fresh air wakes up your whole body.
Every muscle,
Every vein is filled up with energy only because of your breathing.
Feel the energy in your body.
Now we are moving into the next step of the meditation,
The visualization.
Imagine the future you maybe in five or ten years.
How does the future you look like?
Imagine every detail.
Where do you want to live?
Notice the colors around you and the smell around you.
Every specific detail.
Which job do you want to have?
Maybe imagine you going to work.
Who do you want to have in your life?
Imagine every person,
Your family,
Friends,
Colleagues.
And how do you want to feel?
Be as specific as you can.
And really feel it as if you are there right now.
Now we are moving into the next part of the meditation,
The visualization of your perfect day.
How does the upcoming day look like?
Begin with the morning and work yourself through the day.
What would make this day perfect for you?
How do you want to feel?
Who do you want to meet?
How do you want to act?
Are your actions in alignment with your future you?
What do you want to experience today?
What can you do to come one step closer to the future that you want to have?
Maybe set an affirmation for today,
For example to only have positive thoughts and keep the feeling.
Now we are moving into the last step of the meditation,
The gratitude part.
Think of everything that you are grateful for.
Think of every person in your life,
Your family,
Parents,
Siblings,
Maybe kids,
All of your friends,
Colleagues.
Be grateful to have them in your life.
Think of everything that you have,
Even the smallest things.
Be grateful for it.
Be thankful that you are alive and healthy.
When you are ready,
Then slowly come back into your body.
I will count backwards from five to one and by the point of one you will open your eyes and you are gonna be quite awake and happy.
By the point of one you are gonna be quite awake and happy.
Five,
Four,
Three,
Two,
One.
Open your eyes and you are quite awake and happy.
Thank you for meditating with me and have a wonderful day.
