Welcome to Silent NBC,
A guided meditation bringing together mindfulness and non-violent communication.
Everything I say are only invitations which you can follow or not.
Don't push yourself to anything.
In case of doubt,
It's much more important what your body says than what I say.
Your body is the true guide here.
Find a position that's comfortable for you,
That allows your back to be upright,
Relaxed and awake.
Lying down is also an option.
Take some time to settle in.
You can change your position at any time if you feel the need to move.
You can either close your eyes or find a place that you can rest your gaze on.
We will start and end with the sound of the bell.
You can start by taking three deep breaths.
Inhale as deep as you can and exhale as deep as you can.
Maybe you feel your belly rising and falling.
Maybe you feel the ground underneath your body holding you.
Now I would like to invite you for a little walk of your attention through your body.
From the top of your head,
Very slowly with a lot of stops to the soles of your feet.
While your attention wanders through your body,
You can see whether there are places that want your attention,
That are maybe warmer or colder,
More relaxed or a little tense.
Stay with these places for one breath.
Embrace them with the in-breath and let them go with the out-breath.
After wandering through your body with your attention,
You can ask into that space,
Into your body,
How do you feel right now?
Just listen for answers from your body.
If you have only discovered a feeling or maybe several feelings,
You can follow the idea.
If you feel tired,
You might need rest.
If you feel lost or irritated,
You might need orientation.
If you feel joy,
You might just need time to enjoy it.
What is your need right now?
What needs are alive in you?
When you found a need or several needs,
Choose the need that is the most dear to you right now.
Choose a concrete situation where that need was fully or partially nourished.
Choose a concrete situation where that need was last met.
Where were you?
Were you by yourself or were there other people?
What was done or said?
What could you hear or smell or taste maybe?
How did that feel in your body?
When you can feel how it felt when that need was met.
Look whether you can think of a request,
Something you can do or you can ask someone else to meet that need today.
Something concrete,
Doable,
Positive,
Maybe very small that you could do or ask someone else to do to nourish that need a little bit today.
When you found one request,
Think of a second request if you can.
Because people might have good reasons why to say no or you yourself might have good reasons why to say no.
And your need is way too important to leave it up to one request or one no.
So that second request,
Maybe to yourself,
Is a loving way of taking care of that need.
When you found a request or two,
You can take your time and slowly come back,
Maybe to your breath,
Maybe to what you hear.
You can slowly open your eyes and continue your day.
I hope it's one full of loving action.
