Hi and welcome to this meditation with me today.
I'm Nini from Ilgaya,
The Way of Joy.
We start in a sitting position.
You can come in a knee sit,
In a crossed legs position or maybe you sit on a chair.
And then just simply close your eyes.
And then take a deep breath in and exhale,
Release.
Take a deep breath in again,
Curl your shoulders up high and down to the back as you exhale.
And one more time,
Deeply breathe in and as you exhale through your mouth,
Sigh out.
And allow your breath to come in a neutral flow,
Just moving into your body and moving out.
And take this time for yourself,
Take the time to calm down your body,
To calm down your mind.
Notice the breath.
Are you breathing slow or are you breathing fast?
Are you breathing deep or shallow?
Have a look at your body and see if you can find any tension somewhere,
Maybe in your legs,
Your hips,
Maybe in your shoulders,
Your chin,
Your jaw,
Maybe your forehead.
Without judging,
Just notice.
And be aware that you can decide to calm down.
It's your choice.
So take a deep breath in and as you exhale,
Relax completely.
Allow your breath to become deep and long.
And allow your body to release all the tension.
Allow your body to become heavier with every exhale you take.
Whenever you find yourself wandering away with your thoughts,
Just simply come back towards your breath.
Be aware of the stillness in your body.
Be aware of the stillness in your mind.
And enjoy this precious moment of me time,
This moment where you decide to give yourself some rest,
Where you decide to calm down.
This moment in which you can find completely stillness in your body and stillness in your mind,
In your thoughts.
And again,
Bring the awareness towards your breath.
Feel how your belly is moving as you inhale and as you exhale.
Feel the movement of your chest as you inhale and as you exhale.
And one more time,
Take a deep breath in and exhale,
Sigh out through your mouth.
And give yourself an inner smile.
Smile for yourself.
And put a smile on your lips for the outer world.
And gently and slowly start moving your fingers again,
Your toes.
Slide with your tongue over your lips and over your teeth.
Move your eyes still closed.
Look in all directions.
Move your head gently from left to right,
Up and down.
And as you inhale,
Reach your arms up a side of your body.
Turn the palms together over your head.
And as you exhale,
Bring your hands in front of your heart.
And lower down your head,
Bow towards yourself.
And gently open your eyes.
Thank you for joining me in this meditation.
And I wish you a great day,
Afternoon or evening.
Bye bye.
