This meditation will prepare you for a nice weekend for yourself.
It will help you to mindfully shift from work to free time.
Let's begin.
You can do this lying down or sitting upright.
Your body will show you the way.
Whatever feels pleasant for you is just right.
So make yourself comfortable,
Relaxed and alert.
You can close your eyes,
Or you can keep a soft gaze in front of you.
Whichever is more comfortable for you.
And then take a moment to be present here.
Focus on your breath.
How it naturally comes and goes.
How it flows without any specific doing.
You can notice the movement of your shoulders,
Or maybe your chest,
Or your stomach.
Feel a sense of calm and relaxation spreading in your body.
And then let yourself become aware of the past week.
You can either imagine your calendar,
Or you could go through one day after the other.
Or you take a more general perspective,
As if you were floating over the whole week and were looking down upon it.
Let the sensations come to you.
You don't have to do anything specific.
You just open up your awareness.
And first open up your awareness,
Especially for the things that you liked.
Moments when you felt happy in the past week.
Maybe you achieved something at work,
Or you had a nice interaction with somebody,
Or you learned something new.
Or maybe you got something done that was overdue.
Whatever the specific situation is,
Let the feeling of happiness,
Joy,
Or contentment come to you and grow into you.
Let your awareness gently rest on this feeling,
On this pleasant feeling.
Give it some space to grow.
You can use your breath for that,
Too.
Simply by connecting that feeling with each breath that you take.
Expanding your chest,
Making room,
Allowing that positive and pleasant feeling in.
And now let your awareness go back to the whole past week.
Again,
You can either imagine a calendar,
Or you can go through day by day,
Or maybe you take that more general perspective.
And now scan this week and see if there is a feeling that is unpleasant to you.
Again,
Just open up and let it come to you,
And see if there was anything that you did not finish.
Or maybe something that bothered you,
Something that annoyed you,
Something that just did not work out the way that you expected or wanted.
And also let your attention gently rest on this feeling that maybe is not so pleasant.
Right here,
In safety.
Remain curious,
Just looking at this feeling and sensation without being drawn into it.
Just being curious,
Observing.
And maybe you can label that sensation.
Labeling helps us to deal with negative emotions.
Is it anger?
Frustration?
Fear?
Sadness?
Whatever it is,
Find your label to it,
And see how that feeling changes through observing it and through labeling it.
And becoming aware of these changes,
Just let it go.
Let it fade away and go.
With every breath.
Every exhale can help you to let that feeling go.
Bit by bit.
And now I am inviting you to focus your attention on the weekend ahead of you.
Just as previously,
You can imagine a calendar with the coming days,
Or you can go through one day after the other mentally.
Or maybe you just take a more general perspective on the whole weekend,
Almost like looking at it from up above,
Like a bird's perspective.
And if you open up your awareness and your attention to this weekend that is coming up,
What natural wish is coming up inside of you?
What are you looking forward to?
How do you want to feel?
No matter if you have specific plans already or not,
Listen to your inner voice and the wish.
Maybe you're wishing to be amongst people,
Or maybe you would like to be on your own.
Maybe you would like to have a lot of activity,
Or maybe you prefer some peace and quiet.
Maybe you would like to have a physical experience,
Or maybe more a mental experience.
Maybe you would like to experience something new and surprising.
Or maybe you're more inclined to feel something that is common to you and that you know already.
Whatever it is,
Just open up your awareness to let this come to you that is relevant for yourself.
What kind of positive feeling are you looking forward to on the weekend?
And let this pleasant sensation grow in your whole body.
Give it some space.
Allow each breath that you take to create more space for this positive and pleasant feeling.
Allow this feeling to be as specific or as vague as it wishes to be at this very moment.
I'm inviting you to just let your attention rest on this pleasant sensation.
And let this feeling be your guide for the weekend.
Not as a very specific and set plan,
But more as a general direction.
So that whatever you're doing specifically,
You can trust that your compass is leading you the right way to your own happiness,
Joy,
And contentment as you wish it to be on this weekend.
So as we are approaching the end of this meditation,
Take a couple of moments to connect to this inner wish of yourself and to feel it as a guide for the next days.
Feel it right now.
Let it become present and take it with you for the coming weekend to be your guide.
And now we're coming to the end of this meditation.
When you're ready,
Take a deep breath,
Exhale deeply,
And while doing so,
Open your eyes.
I'm wishing you a wonderful weekend.
