Hi,
My name is Sandra.
Nice to have you here in this today's meditation and great that you decided today to meditate together with me.
Please find a comfortable space where you can remain in a relaxed position either seated or laying down for the next around 5 minutes and then gently close your eyes.
Bring your focus to your breath.
Breathe in and out and become fully aware of this process.
Feel your breath the whole way in from your nose to the chest and down to your stomach and the whole way back out again.
Just feel your breath without influencing it.
And if thoughts come up,
Just look at them and let them pass away like a cloud in the sky.
Just follow the way of your breath through your whole body in and out again.
Feel your chest widening while breathing in and lowering again while breathing out.
And feel your stomach expand while breathing in and contracting again while breathing out.
Nothing needs to be changed.
Everything is perfect like it is right now.
Feel how you take fresh energy in while breathing in and let every tension go while breathing out.
Energy flows in and tension easily flows out.
Feel the energy it provides to you and stay with your breath for some more breath for yourself.
Now bring your focus to everything that you are thankful for today.
Maybe for the people around you.
Maybe for something that happened.
Or maybe just that you are healthy.
Let everything come up.
Now gently bring back your focus to your breath.
And gently breathe in and out.
Take some more breath for yourself.
And then let gently watching the breath go and just breathe without watching it.
And arrive more in the here and now in your room.
And whenever you feel ready gently open your eyes again and take this mindfulness with you into the rest of the day.
And whenever you are facing a tough moment during the day just go back to your breath and get back into relaxation.
Thank you so much for meditating with me and have a great day.
