Welcome to your practice.
We will be doing a beautiful meditation that walks us through the different layers of the body.
Now please find a comfortable seat and allow your eyes gently to close.
If you're more comfortable with the eyes open.
You're absolutely welcome to leave them open and maybe to gaze at a point in front of you.
Let your hands rest,
Either palms facing down,
Which is more grounding.
Palms facing up.
Which is more uplifting onto your thighs,
Your knees,
Maybe place your hands into your lap.
It's very important to know that you can.
Change position anytime if you need to.
Now please close your eyes if you like.
And allow the eyes to soften.
Allow your whole face to soften.
And then roll the shoulders all the way up towards your ears and then back and down.
Take a moment to just arrive here in your body,
In your space.
Notice how the breath comes in and goes out softly and you're not trying to change anything about it.
The breath is simply breathing you.
Now bring awareness to your physical body.
Just notice how your body feels right now,
Today.
Notice if there are any places that might feel tight.
Maybe there are places where you feel some sort of pain.
Maybe your body feels really Relax.
And at ease.
Just notice.
Soften and allow whatever.
Physical sensation.
Wants to move through you to let it move through you.
Maybe you also feel Some sort of sensation.
Inside your body,
Physical sensation,
Maybe a rushing of energy or a pulsation.
Stay with it for a few more moments,
Just connecting to your physical body.
The awareness.
To the emotional body.
So maybe think of the seat in the heart.
And as you check in with your heart,
Notice.
What's present right now?
What is your emotional body?
Sensing.
And all emotions,
All feelings are welcome here as we just want to acknowledge them.
So maybe you'll sense some sadness.
Maybe there's some grief.
Maybe there's frustration or even anger.
Maybe there's a sense of gratitude.
Sense of joy.
Every day we move through such a big scale of emotions.
And all of them are valid.
So can you hold yourself here?
With everything that you fear right now.
And if there's some kind of overwhelming feeling.
Maybe place your left hand on top of your heart.
And gently say to yourself,
How human of me to have this experience.
To feel this way.
And after acknowledging your feelings we are now moving up to the mental body.
And as you check in with yourself and your mind,
What do you notice?
How does your mind feel?
Maybe you feel very busy,
Maybe there's a lot of noise in your mind.
Maybe there's a long to-do list.
It's a conversation you need to have.
There's decisions to be made.
There's a plan you need to follow.
So notice if there's a sense of stress.
Or if maybe there is a sense of ease.
And a sense of accomplishment.
Maybe you just reached a goal and you're proud of it.
Maybe something is really going well right now in your work or in your life that you haven't even thought about.
Acknowledged yourself for.
And then maybe this might be the moment.
And also notice if the mind tends to go into the future,
If that's your default.
You're already planning.
What to cook for dinner or what's next on your to-do list.
And also notice if maybe your tendency is to rather go into the past.
And to play an old conversation over and over in your mind.
Whatever it is,
Please allow it to be here in this space.
Because before we can let go of something,
We have to let it be.
And notice if you're trying to label.
Some experiences as good and some as bad and can we be neutral and again just think of our thoughts like.
Clouds in the sky.
And they are floating by and we're not holding on to any of them.
And now as we finish with The mental body,
We're coming to the last layer.
And that is our spiritual body.
So as you are checking in with yourself.
Do you feel any spiritual connection right now,
This moment?
Do you feel connected to something or some energy that's there?
Bigger than you.
If you're connected to some kind of magic.
Have you experienced some synchronicity?
How about your own practice?
Have you taken time?
Regularly to sit and meet yourself.
On all these levels.
What does a spiritual connection or spiritual practice look like to you.
So every time we step onto the mat,
Even if it's just for 5 minutes,
10 minutes,
Rather than an hour,
Being here fully present.
Counts so much more than.
.
.
A practice of 60 minutes done by obligation.
So.
I invite you now to think of all those four layers and to kind of get an overview of a little check in what's currently present for you.
Nothing needs to change.
Rather coming into some sort of radical acceptance.
Of what is.
And from this place of clarity and acceptance we can make decisions.
That are clear and that are based on.
Presence and not based on just some emotion or some thought that's running the show.
So please take a moment here to acknowledge your willingness to meet yourself today.
To sit here,
To listen,
To practice.
And then gently bring your hands together in front of your heart.
And bow your head towards your hands as a sign of peace.
Gratitude and closure.
And with your next breath,
Slowly release and open your eyes.
Thank you very much for joining me.
I hope this was helpful.
Useful and I look forward to connecting with you again.
Much love.
