Hi,
My name is Sandra.
Really nice that you're meditating with me today and that you are taking the time for yourself for this nice morning meditation.
So find a comfortable space for yourself,
Either seated or laying down,
Whatever feels better for you right now.
Just ensure that you can stay relaxed in this position for the whole meditation.
And then gently close your eyes and bring your focus to your breath.
Feel the whole way of the air flowing in into the nose,
To the chest,
Down to the stomach and the whole way back out again.
Feel the contact to the ground beneath you,
The air flowing in into you,
Maybe with your legs and your feet or maybe the whole backside of your body.
Feel how the ground beneath you is holding you,
Giving you stability and safety.
Feel how the ground is holding you.
And keep on breathing deeply.
Imagine now in front of your inner eye a fresh water flow running over your head.
It's refreshing every cell,
Taking away all your sorrows,
Negativities,
All your pain,
All your pain,
All your pain,
All your pain,
All your pain,
All your pain,
All your pain,
All your pain,
All your pain,
All your pain,
All your pain,
All your pain.
It is refreshing every cell,
Taking away all your sorrows,
All your pain,
All your pain,
All your pain,
All your pain,
All your pain.
Feel how the water is flowing through every corner of your brain.
Feel how it is flowing further down over your face,
Down to your neck,
Your shoulders,
Arms,
All the way down to your neck.
Feel your back and your chest,
Your belly,
Your hips,
Down to your legs and your feet.
Feel how the refreshing water is running over your whole body and how it is refreshing every cell and filling it up with new energy.
Can you feel how it is refreshing you?
Can you feel how it is refreshing you?
Can you feel how it is refreshing you?
Can you feel how exactly does this feel in your body?
Maybe light,
Maybe broad,
Maybe cold or hot.
And how does this feel in your brain?
Take this,
This,
This,
This,
This,
This,
This,
This,
This feeling of being refreshed with you into the whole day.
It is always there whenever you need it.
Bring your focus now to your heart area and feel into the connection to your heart.
Maybe you even want to put a hand on your heart.
How does your heart feel today?
Just realize it without any judgment.
Imagine now you are hugging your heart inwardly.
And enjoy this feeling.
Now maybe you want to ask your heart what do you want to tell me?
And listen to it.
If nothing comes up this is also perfectly fine.
Just stay in the connection with your heart.
And maybe you also want to ask what can I do for you today?
And listen again.
Thank your heart now for the answer you just got or just for being there or whatever that you are thankful for right now.
Now bring your focus to everything that you are thankful for today.
Maybe the people around you or something that happened or whatever comes up.
Let gratitude expand within your whole body and let everything come up.
Now bring your focus to the way you want to live the rest of the day and how you want to be.
And set yourself an intention inwardly.
Maybe something like I will be kind to myself or I will deeply listen to my family.
Whatever feels right for you right now.
Bring your focus now back to your breath.
Gently breathe in and out.
And let your breath flow.
Bring your focus now back to your breath.
Gently breathe in and breathe out.
And maybe you want to thank yourself that you just took the time to meditate with me.
And with every breath come back more and more.
And let your focus flow.
And let your focus flow into the here and now.
Into your room.
Into this beautiful day.
Take one more deep breath for yourself.
And then gently open your eyes again and take this mindfulness and this intention with you into the rest of the day.
Thanks for meditating with me today.
