Hello my dear,
Welcome to this meditation where we are expanding our consciousness and our energy body.
In this 15 minutes meditation we are using our imagination,
Our breath,
Our sensory system to expand our energy body.
In this meditation it is very important that you try to sit completely motionless.
For this it is also very important that you sit with a long spine and a long neck and that your spine is free,
You are not leaning against the chair or against the wall.
So sit down in your meditation seat and close your eyes.
Then feel your sit bones and let them sink into the pillow or onto the chair.
Let your lower spine gain some length and this length let flow up in between the shoulder plates,
Lengthening the whole spine.
Let the crown of the head go up towards the sky and tap your chin a millimeter to the chest that your neck is nicely long.
Then inhaling bring your shoulders up to the ears and exhaling roll them back and down.
Put your hands maximum in the center of the thighs and put them relaxed in your lap.
Maybe move the upper body slightly forward and backward,
Left and right until you find the sweet spot where the shoulders are centered above the hips and where you can relax the hips and your legs.
Relax your arms,
Hands and fingers and relax your jaw,
The tongue and stick it from the roof of the mouth.
Relax the muscles in the mouth,
The muscles around the eyes and your forehead.
In the next exhale allow a warm wave of relaxation flow through the whole body from the tip,
From the crown,
Down the spine to your sit bones.
Let your breath flow deeply and naturally and allow the breath also to slow down,
Allow the exhale to be a little bit longer than the inhale.
And now feel all the body parts that are facing,
Which are facing downwards.
Feel your sitting bones and the connection with the floor,
The pillow or the chair.
Feel all the parts of the legs facing downwards,
The parts of the arms facing downwards.
And through your imagination expand your consciousness downwards towards the earth.
With every exhale you send out your energy,
Your breath towards the earth.
Send it as far down as you can.
Feel the area below you.
Feel how your energy is flowing into the earth,
How your energy field is growing towards the center of the earth,
The core of the earth.
Maybe you have the impression that you become heavier and heavier.
Maybe you have the impression that you get lighter and lighter.
Just notice it and keep breathing downwards.
Now feel all the body parts facing to the left,
The left part of the left leg,
Your left arm,
Left torso,
Left neck,
The left side of your head.
And then exhale out your energy to the left side.
Expand your energy with the breath to the left side as far as you can.
Feel the space on your left side and breathe towards it.
Bye.
If you want to,
You can imagine how you send out love to everything that is on your left side.
Let the love from your open heart stream to every being,
Everything that is left beside you.
Bye.
Now feel all the parts of the body facing to the right,
Parts of the right leg facing to the right,
Your right knee,
Your right hip,
Your right torso,
Your right arm,
Right side of the neck,
Right side of the head,
Your right ear.
And breathe out energy and consciousness to the right side.
Expand your consciousness to the right,
Feeling the space on your right and your imagination grow into the space.
Every exhale a little bit further,
Become a little bit wider.
If you want to send out love from your heart,
Feel your open heart,
Feel your loving heart,
And send out love to all the things that are on your right side.
Now feel all the parts of your body facing to the sky,
The crown of your head,
The crown of your shoulders,
The parts of your arms facing the sky,
The parts of your legs.
And then expand yourself towards the sky,
Towards the universe,
The sun,
The moon,
The planets,
The galaxies.
See how high you can raise your energy towards the sky.
Feel the space above you and breathe into it.
Send your love to everything that is here in this universe right now up towards the sky.
Now feel all the parts of the body facing to the back,
Your lower back,
Middle of the back,
Upper back,
The parts of the legs and arms of the head facing to the back.
Feel them all at once.
And then exhaling expand yourself to the back.
Feel the space behind you and breathe into the space,
Become wider and wider to your back.
And then send love to everything that is behind you,
Also in the time.
Send love to everything that happened in your past.
All of this led you to this moment right now.
Now feel all the parts of the body facing to the front,
Your knees,
Your legs,
Your arms,
Your chest,
The throat,
The face.
Feel especially your eyes,
Nose and mouth and then send your energy from these parts of the body to the front.
Become wider and wider with every breath.
Feel love in your heart and send this love out to everything that is in front of you,
Also in the future.
Now feel the whole body at once and with every exhale expand in every possible direction.
Send your love to everything that is here,
The earth below you,
Everything that is below you,
Above you,
On the left,
On the right,
Behind you and in front of you.
And now bring your attention to yourself,
To your heart.
And let this love in your heart fill up the whole body,
Give you all the love that is possible from your heart for yourself.
Take a little smile on your face.
Focus on your sensory impressions,
The sounds that you hear,
What you smell,
What you feel,
The clothes on your skin,
The floor beneath you.
And then repeat three times a positive affirmation.
Maybe I am full of peace,
Maybe I am full of love,
Maybe I am full of joy.
Whatever is yours today,
I am full of serenity.
And then slowly move your body,
Allow the motion to come back and open your eyes.
This is a meditation where we can really over the time expand ourselves even further and further and this may allow us to feel this,
To gain this feeling that we are connected with everything,
That we are part of Mother Earth and part of the universe.
And that maybe also everything that is here right now makes sense,
All the darkness and all the light.
All of this is responsible for the transformation of this universe and all of this made everything.
I am sorry because of the people shouting around and the background noises.
These are the farmers here in Ubud and the rice paddies I guess.
They try to scare where the birds are.
So please don't mind it too much and thank you for joining me with this energy expanding meditation,
Consciousness expanding meditation.
Have a nice day.
Enjoy the day.
Thank you.
