Welcome in this guided meditation hosted by Unfolding Motion.
To begin you can sit down on a chair or lay down on your back wherever you feel comfortable.
In this session you will be in stillness for the next 13 minutes guided by my voice for a journey inwards.
You will get a glimpse of going into the senses while you get some information and ideas around meditation.
So sitting or laying down here you can softly start by closing your eyes.
And together with me take in a deep inhalation and exhalation.
Using the inhalation to nourish you with new and fresh energy and the exhalation to drop down in this moment and maybe release some tension.
Repeat this on your own tempo for 3 more times starting with deeply breathing in.
Repeat this on your own tempo.
As you chose to make some me time start by welcoming yourself in your own way.
Acknowledge your presence and everything that came along here together with you.
During this guided meditation there is nothing to reach and there is no rush.
By just being you are open to experience and this is where life is happening in every possible way.
In this perspective you may already notice some things that are happening in and around you such as sounds.
Which sounds are surrounding you?
Whether it is subtle or intense maybe you can distinguish different sounds.
Some can be loud some will be still.
They may come from different angles.
Just observe.
And as you observe do you notice if these sounds are affecting you somehow?
It is not always that obvious and clear when you go more into subtle observation of how you are affected by something.
Developing this sensitivity can lead to sustainable growth as you get more in touch with what is truly nourishing for you and satisfying for you.
It brings clarity,
Trust and it intensify sensations like gratitude,
Love and joy.
It can simply be practiced by learning to listen to yourself and to feel your body.
As an example bring your awareness to your skin.
How do you experience the air around you?
If you put your attention on it can you actually feel your skin?
Is the temperature agreeable?
If your mind would start wandering just notice that thoughts are coming through.
And without any judgment check with yourself if you are willing to be a passive observer of the coming and going of these thoughts.
Sometimes the mind can be activated a lot and it has the tendency to make stories around the input of coming thoughts.
Having awareness on this helps to grow in letting go and having more presence to fully experience the moment.
With letting go I mean letting go of some situations,
Judgments,
Worries,
Stress and maybe it will start with small things but on the long run you will notice that also the bigger topics are more easy to overcome.
To express it with other words it will help you to effortlessly flow with life and all that life is presenting for you.
It is my aim to bring you more into this moment and in your body as I believe that energy is a precious gift that is very powerful if we learn to use it well.
And it can be a challenge but a rewarding one.
Techniques like this are a tool to concentrate your attention and to get more in touch with yourself from a quiet and neutral place.
From there you may enter peaceful meditative states and the more your body gets used to this the more this may happen throughout your day.
These are the moments where effortless effort is happening and where there is more awareness to take in the beauty of the moment.
As we go deeper we may also feel some sensations inside.
For this I invite you to check in with yourself.
What is present for you in this moment or how do you feel?
Whether it comes from something physical or emotional all that we experience is often translated through a sensation in the body.
It can be attention,
A stiffness or an expansion,
A tingling.
Without any judgment scan your body,
Scan yourself from head to toe.
What do you feel inside and where is it located?
Whenever you notice a sensation that is asking some of your attention give it some space by breathing into it.
To support this action and if it is within your reach you can place your hand on the spot of your focus while breathing into this place.
Observe if something is changing for you by doing so.
It often happens that relaxation is happening or expansion or something else.
Making space for what is happening inside may bring comfort but also discomfort.
Whatever it is know that you are safe in this moment.
Being here with yourself is a great opportunity to grow in acceptance and therefore love.
Starting with self-acceptance and self-love.
As this session is coming to a conclusion come back to the breath again.
Place your hands on the heart area and if it resonates with you take a moment to connect with a sensation of gratitude.
Gratitude towards yourself for showing up here and gratitude towards one other thing that comes up in you.
Breathe it in and out as if you are exchanging the vibration of gratitude with yourself and your surroundings.
Thank you for listening.
