Make yourself comfortable sitting on a chair or on the floor.
Both are equally fine.
Begin by just being fully aware of your body sitting.
Be aware that the floor or the chair are supporting you and holding you up,
Allowing your body to sink into being free from any doing.
Just observe your body breathing.
Notice how the breath enters into your nose,
How it descends into your body,
Deeper into your lungs and deeper still.
Explore what part of your body moves when you breathe.
Feel how,
Maybe in some moments,
You notice how your belly extends on the in-breath and descends on the out-breath.
If equally possible,
Your chest is moving on the breath.
Maybe your breath pushes your chest out on the in-breath and then on the out-breath your chest falls back.
And when you notice that happening,
Invite your breath to become deeper,
To go all the way down into your belly.
For me that feels as if I breathe,
As if I use sort of a back door or a back tunnel behind what I use when I breathe more superficially.
And instead of landing in my upper lungs,
In my chest,
This tunnel takes me down all the way.
And on the in-breath the belly extends,
On the out-breath it descends.
And by practicing this kind of breath,
You'll start to feel how calming,
How nurturing,
How grounding it is to do so,
To breathe in this way.
And visualize yourself standing in a beautiful space.
Maybe the space is indoors,
Maybe it is outdoors.
Just whatever comes to mind first is really absolutely 100% okay.
And notice your surroundings and then notice specifically the floor that you're on or the ground that you're on.
What is it that you're standing on?
What is it that your feet are touching?
If you're outdoors maybe it's just the dirt or the grass beneath you.
If you're indoors maybe there is wooden floors or tiles or whatever.
Whatever it is that you sense underneath your feet is as it is.
You don't have to see anything.
You can easily sidetrack by the concept of visualization.
Please approach it as if you're daydreaming.
Closing your eyes,
What do you experience?
Maybe there's just ideas popping up.
Maybe it's the sound as if you're walking over a specific floor.
Maybe it's a knowing deep in your body.
Maybe it's an image.
All of these are equally fine.
Refrain from judging yourself for anything basically that you experience in this practice.
Just allow it to unfold as it does.
So focusing your attention on the floor underneath your feet.
Start playing with that floor a bit.
Know that you are in complete control of the floor and also of your body as it is now standing but will soon be floating.
Know that in this practice this is all possible.
Try to avoid doubting it or challenging it too much.
This is not the moment for that.
There are other times for challenging assumptions or ideas.
Allow in this practice just your imagination to float freely.
So bringing your attention,
Your awareness to that floor underneath you.
Know that on your in-breath you can allow the floor to open.
And your body to float underneath that opening.
And then as it turns out there is another floor underneath and you allow your body,
You invite your body to float down to the level below.
Landing on that level.
On that new floor.
And then on your next in-breath again you open the floor underneath your feet.
Your body floats and you invite your body to float down on your out-breath.
Landing on the floor underneath.
And again in-breath the floor opens,
Out-breath you float down.
And so you continue.
Notice this takes you down deeper and deeper and deeper.
Where it is more still,
Where it becomes quieter,
More peaceful.
And we are on our way down towards your point of stillness.
A place deep inside you where you can be completely by yourself and with yourself.
Where it is completely devoid of any distractions from expectations of people around you.
Pulling and pushing.
Pointing you into a specific direction.
This is where you can connect to you.
Hear what you want.
Feel what you want.
Taking your last breaths that allow you to descend.
Then landing in your place of stillness,
Your point of stillness.
Which you can experience in many many different ways.
Maybe it is some sort of little room or grotto.
An area in nature that you particularly love.
Where it is a little bit enclosed and where it feels safe.
And which you can make your own.
At least in this meditation where you can make it your sacred still space.
Looking around in your room or space in nature and see what is there.
And taking a seat.
Maybe in your favorite chair that has suddenly appeared there.
Or maybe on a soft spot of grass or moss or sand.
Whatever comes to mind.
Again just follow that.
It is fine.
And as you are sitting there,
Allow your mind to wander.
Just float around a little bit.
Not aiming for anything in particular.
Just sort of browsing to feel,
To get a sense basically of what is asking for your attention.
What wants to be seen at this time.
And whatever comes forward,
I trust you can approach it with kindness and compassion in this space.
Observe any thought or idea or challenge that needs to be addressed here.
Continue your wandering with curiosity.
How would this be solved in the highest good for me and for the other people involved?
What would be a good way forward here?
How can I allow my true self to be seen and how can I value that,
That which I am,
That which I believe in this situation?
How can I allow my true self to be seen and how can I value that which I believe in this situation?
And then allowing the question to arise.
Is there anything I need to know?
At this point is there anything I haven't been aware of but that is important for me?
And know that in this listening answers can arise in many different ways.
A feeling,
A knowing,
A voice,
A word,
An image,
An idea,
A concept.
Something that just pops into your mind now while you are just so peaceful and quiet and suddenly you think about something.
That is your cue.
No judgement please.
Just holding yourself in the awareness that whatever comes up here is just perfect for this moment.
And then when you feel complete,
Knowing that you can always return here.
With a few decisive breaths,
Allowing yourself to flow down your pathway towards your place of stillness.
We now take the way in reverse,
Gradually deepening your breath again,
Setting your intention on slowly rising through the different layers,
Ascending with every breath that you take.
Moving on a rhythm,
A pace that is perfect for you right now.
Don't rush it.
That is absolutely unnecessary.
Allow yourself to become more and more aware of the room around you.
Pure body on the floor or in the chair.
Breathing.
Consciously breathing into your belly again.
And then when you feel that you are back again,
Gradually opening your eyes,
Moving your hands and your feet.
If you want,
Take a notebook or make some notes on your phone,
Writing down a few of the prompts of the ideas or messages that you received.
As to not forget them because in our normal state we so quickly forget anything that came through in meditation.
Thank you for meditating with me.
Sat Naam.
