Welcome to this morning meditation.
We start this morning with a great meditation to connect with yourself and to experience space and tranquility.
You will experience what it brings you to life with an open heart.
I'm Diana van der Werf and I love to guide you through this meditation.
I think you know and have experienced what happens to your heart space when things get tense or when you are afraid of getting hurt.
Exactly.
Most people shut down their heart.
But what happened if you can allow your heart to stay open even when it is tensive?
From my own experience I find out that opening myself again and again gives me much more space because it is still possible to breathe.
It is still possible to feel the space around me.
And although it may seem impossible,
You can even be bold enough to let any feeling go right through you and discover that you are still there and you feel more alive and strong.
Because what happens is,
There is literally less resistance and you stay in touch with the flow of life.
Resistance actually always causes pain emotionally and physically.
Do you recognize that?
Today we will open our hearts and feel the power of an open heart.
So sit back,
Relax and make yourself comfortable.
Softly close your eyes and relax your body.
Take a few deep breaths.
On your exhale you can just sigh.
Let all the air out.
Relax even a bit more.
Experience your body.
Make it spacious and light and relaxed.
Now connect with your natural sense of being,
Of your consciousness.
This is not difficult.
It comes naturally.
There is no pressure here.
Nothing is expected of you.
It is a field of being.
A glorious field of being.
Doesn't need any help from anything.
You only have to be.
And if thoughts may come or feelings,
That's alright.
Just experience how these feelings and thoughts are easily absorbed into that field.
You don't have to take care of the natural field.
Let all thoughts and feelings just come and go.
You don't have to manage existence.
It can do that all by itself.
And you,
You only have to be completely yourself.
Accept this as a gift.
Experience peace and the energy that is always there.
You are not on pause.
You are fully alive.
Be aware of your natural being.
This is your natural and self-evident state of being.
You are here and that's enough.
You are whole.
You are complete.
Feed this sensation with your breath.
And consciously breathe calmly and relaxed into your belly.
Inhale and pause for a moment.
Hold your breath.
Then exhale slowly and relaxed.
Inhale deeply into your belly.
Pause for a moment.
Hold your breath.
And then exhale slowly and relaxed.
The place where your breath seems to pause is your Hara,
Your center.
Every time you are there with your breath,
With your attention,
You can make this place a little bit more spacious,
A little bit more lighter.
But it is at your own pace.
Breathe in,
Hold your breath,
Experience the light,
The spaciousness,
Your own center.
And exhale and relax.
Experience your natural liveliness in that place.
Make it as wide as you want.
Keep breathing calmly and relaxed.
Feel how the energy in your center simply merges with your natural sense of being.
Keep it light.
Keep it loving.
Then feel the connection with your feet,
With your buttocks,
With the earth.
Get heavy.
Let gravity pull you lovingly down to earth.
Feel grounded.
Feel the connection with Mother Earth.
Experience the connection with your center and the center of the earth.
Enjoy this connection for a while.
Notice the inexhaustible life force and nourishment from the earth.
Let that flow all the way into your legs and fill your body with it.
Breathe calmly and relaxed into your belly.
Feel your natural sense of being and rest in this.
Then turn your attention to your head.
Just imagine that there are all rooms,
Compartments,
Where you can organize all kinds of subjects that your mind can be busy with.
For now,
You can leave all the rooms completely empty.
Experience how that is,
That everything is wonderfully empty.
When the exercise will be over,
It's early enough to set up your spaces and set your focus for the day.
But for now,
Everything can be open and free at first.
Experience the space around your head.
Experience the great field of being.
Feel the peace and the vastness.
And now place your attention into your heart.
Breathe slowly and smoothly through your heart.
Breathe it in gently and expansively.
Don't be in a hurry.
Breathe out any heavy feelings and allow them to absorb and flow into the great field of being.
Not because those feelings shouldn't be there.
To let yourself experience a little bit more space and more freedom.
Feelings may come and feelings are allowed to go again.
Make your heart space as wide as you feel comfortable at the moment.
Explore the great space that you have when your heart is truly open.
What do you experience?
How do you feel?
What do you feel?
Make an arm movement.
Open your arms and feel what it does to your heart energy.
And close your arms tightly and what is happening now to your heart space,
To your energy.
How do you feel?
Keep on breathing into your heart.
Stay close to your feelings.
Feel how easy it is to connect your spacious heart energy,
To connect and make contact to your Hara,
To your center.
The point of your abdomen where your breathing seems to pause for a moment.
Feel this strong and wonderful connection.
Breathe again deeply and softly into your heart.
Ask your heart what is it that you truly long for.
Trust the answer that is coming to you.
Maybe it's a word.
Maybe it's a feeling.
Whatever it is,
Give it some space.
Let this desire be your intention for this day.
Experience the energy of your intention.
The atmosphere,
The sensation.
Fill yourself completely with this energy.
And let it flow further into the greater field.
As if you spread a wonderful scent that fills the entire room.
Let it go.
Release it into space.
Trust that you can go back to this at any time and any moment.
Experience your natural state of being,
Where there is no pressure,
Where nothing is expected of you.
Breathe and relax.
Feel your body resting on the surface you are sitting on.
Feel your legs.
Feel your arms.
Stretch your body.
Shake your body.
Then open your eyes.
Just a little bit.
Slowly,
Slowly.
While in contact with the feeling and the sensation of your natural energy.
And when you're ready,
You can open your eyes fully.
I wish you a very lovely day.
Namaste.
