Okay.
Yes.
You can find yourself in a comfortable position and keep your eyes closed or gently close your eyes.
And allow your attention to settle on your breath.
You can notice how your belly moves,
How your chest moves when you breathe,
How the air flows through your nose or your mouth,
Maybe how the air feels in your throat and all the way down to the lungs.
And maybe you can notice how with every out breath,
Your body can relax a little more,
Let go a little more.
Hmm.
Hmm.
Hmm.
Now I invite you to allow a humming sound on the out breath.
Just a gentle Hmm.
Hmm.
You don't need to extend it,
Just allow that sound to go on as long as the out breath is.
Hmm.
Hmm.
Hmm.
And breathing and allowing that sound,
That hum,
Can help you to let go even more.
That way your body can relax even more.
Hmm.
And you can feel the vibration inside when you make that sound.
Hmm.
In your chest,
In your heart.
Hmm.
In your throat,
Maybe in your face.
Hmm.
Hmm.
Hmm.
Yes.
Just feel it and breathe.
Maybe you can feel how good it feels to breathe and let go.
And how good that vibration may feel that you can give yourself.
Hmm.
Hmm.
Hmm.
And maybe there is a soft caretaking quality there when you breathe,
When you hum.
As if you were humming for yourself,
To yourself.
Hmm.
Hmm.
Yes,
Very good.
Keep allowing.
Hmm.
And maybe you want to pay attention to this quality again.
Just the fact that you're sitting here,
That you have taken time to sit with yourself right now.
Hmm.
Taking time to be with what is.
What we call meditating.
That you have and you are your own inner caretaker,
Taking good care of yourself,
Being there for yourself.
Hmm.
Knowing what's best for you.
Hmm.
Yeah,
Now if it feels good,
You can also open your mouth and allow that sound to become even more present,
A sigh.
Ah.
Ah.
Very good.
Letting go even more with every sigh.
Ah,
Doing nothing.
As if you had been carrying some heavy luggage and you arrive at the top of the stairs and you're setting down these heavy,
Heavy bags and in the moment of letting go of losing the weight,
There's a release in the body's size all by itself.
Ah,
Yeah,
Right.
So good to let go.
Ah.
Ah.
Ah.
And as your body relaxes and releases even more,
You might start noticing some emotions or your mood.
Ah.
And just notice that.
Ah,
You can keep sighing,
Keep allowing the breath to melt your body.
Ah.
Ah.
And notice what you're feeling in your heart.
Ah.
Yeah.
And allow that sigh,
That breath to be a connection to your inner feeling,
An expression and a connection.
Bringing you closer to your feeling,
More in touch with your feeling.
Ah.
Not necessarily to make the feeling go away,
More to allow the feeling to move.
Your emotion wants to move.
Yeah,
Exactly.
Ah.
Allowing the emotion to flow and to move like a wave,
Getting bigger as it wants and subsiding when it's time.
And you don't have to do anything.
You don't need to decide when it should get stronger and when it should subside.
Ah.
You're here to allow and to make space and to do what is necessary to become more open,
More fluid to allow this inner movement.
Ah.
Ah.
Ah.
Ah.
Ah.
Maybe the emotion gets stronger or weaker.
Maybe there's another emotion coming up.
Ah.
Or maybe you're not quite clear what you're feeling right now and then you can get in touch with that inner awareness of not being quite clear.
Ah.
Just keep breathing,
Allowing the sound.
And sinking and melting deeper into yourself.
Ah.
Ah.
Ah.
Yes.
And then the outer sound,
Your sigh,
Can slowly fade out and you can keep breathing freely,
Allowing your body to breathe and to let go even more.
And you can feel into your body,
Notice how it feels right now,
Maybe different from before.
Ah.
And you can feel the aliveness in your body.
Maybe you can feel a tingling or a vibration in different parts of your body.
Stronger here,
A little weaker there.
And you can feel into the totality of your body and at the same time different spots here and there might call out.
Maybe there's some tension here or a pleasurable feeling somewhere else.
Maybe you can feel warmth or cold.
Maybe you can feel the aliveness,
Like a current flowing through your body.
Yeah.
And you can feel your body being fully within your body and at the same time noticing it from a little outside.
So you're fully inhabiting your body and watching it at the same time.
Yeah.
Yeah,
Keep noticing.
Noticing where the energy in your body flows and where there might be blockages or less energetic movement.
Where your body feels good and where it's maybe not so comfortable.
And you can let that all be as it is.
Keep breathing.
Keep feeling into your body and noticing.
Knowing that this is how it is right now.
This is my body as it is right now.
As I experience it right now.
And for now there is nothing to do about it.
Just being aware,
Feeling,
Noticing.
Yeah,
Very good.
Yeah.
Yeah.
Now while you feel the aliveness and the movement inside your body,
You can also attune your awareness to the space within your body.
See that there is a space within which all movements occur.
Maybe you can notice that you don't experience your body as one solid block of something,
But rather movement.
And space within which the movement moves.
How does that space feel?
How much space is there?
And how does your inner space relate or connect to the outer space?
Is there a clear boundary?
You might have an image of your body in your mind and think,
Here there is my skin,
Within my skin is the inner space,
And outside of my skin is the outer space.
And when you look at your skin it appears as if this boundary is very clear.
Now,
Feel into that boundary and experience whether you actually experience this boundary as something clear cut or whether it's maybe more fluid.
Maybe it isn't as clear to feel where your body ends and the outer space begins.
Yeah,
Noticing the space and noticing the aliveness and the movement within that space.
Yeah.
Very good.
Now slowly you can bring your attention back to your breath and take a few deep breaths.
And feel how your body gets more energized again.
And then you can allow your body to move if it wishes.
Maybe small movements in the feet and the hands first.
Maybe stretching.
And then slowly in your time you can open your eyes,
Gently open your eyes and while you open your eyes stay connected with your body and with the inner space.
Yeah.
Thank you.
You're welcome.
