Hello and welcome to this meditation.
Get your meditation seat.
You can sit on a pillow or on the edge of a chair.
Take a few moments to get settled.
And then gently close your eyes and feel how your eyelids are softly covering your eyeballs,
How your jaw relaxes,
How your shoulders relax,
And straighten your spine.
Then start by observing your breath.
How does it flow in this moment?
Does it flow naturally or do you have to pull it a bit?
Just observe.
And now start to gently deepen your breath and make sure that it arrives in the lower belly.
If you want,
You can put your right hand on your lower belly to feel that when you breathe in the air really arrives there and the stomach pushes against the hand.
And we start breathing in through the nose and out through slightly opened lips.
We breathe in for five seconds,
Two,
Three,
Four,
Five,
And out,
Two,
Three,
Four,
Five,
In two,
Three,
Four,
Five,
And out,
Two,
Three,
Four,
Five.
Continue with this rhythm in through the nose and out through slightly opened lips.
And while you keep this pattern,
Make sure that no new tensions come into the shoulders or the jaw and you stay relaxed and breathe deeply.
And now bring your attention to your senses.
Which sensation do you feel on your skin right now?
The skin on your face,
On your hands.
Maybe you can even feel and perceive your own silhouette.
What can you know about this moment only by feeling it?
And now bring your attention to the sense of hearing.
What can you know about this moment only by listening to it without judging the sounds?
Now bring your attention to the sense of smelling.
What can you know about this moment only by smelling it?
Which taste do you have in your mouth right now?
And then close off your outward senses and look inside of you.
Which emotion do you meet there in this moment?
And whom do you meet there?
Believe this subtle being,
Your love and your full acceptance,
Knowing all the good life has bestowed for you is going to come from this moment.
Letting go of beliefs and concepts of ourselves,
Of limitations and accepting that we are the silence and the observer.
Always connected to the infinite.
Maybe you can feel how this subtle being inside of you is actually not so subtle and that you're not a little spirit in a big body,
But you're a body in a spirit.
Then your body,
Is your jaw still relaxed?
Is your spine still straight?
Are your shoulders still relaxed?
And start bringing a gentle smile into your face.
And feel the sensation of smiling.
And maybe you can make the sensation of smiling circulate in your body and radiate into the room.
And then place your right hand on your chest bone in the heart chakra region and your left hand on top of it.
But make sure your shoulders stay relaxed.
And think about one person can be alive or not with us anymore,
Who is or who was a true teacher of loving kindness in your life.
Somebody who taught you what selfless love is.
Maybe set the intention to always be grateful to this person and connect to this feeling of loving kindness,
Of compassion.
And feel how it widens and opens up this region,
How your chest becomes more open.
And slowly let this loving kindness expand into your whole room.
It gets bigger and bigger until you feel that you're an ocean of loving kindness,
An ocean of compassion.
And you breathe in loving kindness and you breathe in compassion.
And it expands and expands until you can see planet Earth from space and understand that no other being needs to suffer for your own happiness.
And how it is possible to have compassion for all of creation.
And maybe you can say aloud or silently to yourself.
I am loving kindness itself.
I am compassion itself.
And maybe you feel how the ability of selfless love is actually your crown.
Slowly lower your hands back to your knees.
Are your shoulders still relaxed?
Your jaw still relaxed?
Are your eyes still relaxed?
And then think about five things you're grateful for.
Five because the first one or two usually come very easy.
But for five we have to do a little bit of digging,
A little bit of reminding ourselves how blessed we are.
And when you have five things,
Add one more.
What are you grateful to yourself for?
What did you do today or in the last days for yourself or for others that you really liked about yourself?
Maybe even coming to this meditation.
And allow yourself to be grateful to yourself.
Take your palms together and bring them in front of your heart so your thumbs are on your chest bone.
And connect again to a few deep in-breaths of five seconds through the nose and out-breaths five seconds,
Slightly through open lips.
In and out.
In and out.
And bring a gentle smile on your face.
Namaste.
May you remind yourself in each moment that you are loved.
And may you bring loving kindness,
Compassion and empathy into your day.
Have a wonderful day.
Namaste.
