Observe if you're completely comfortable,
Please make some adjustments here and there if you feel that's necessary in order to completely relax and fall asleep.
So observe if your body is in a comfortable position,
No irritation anywhere and feel your blanket or a sheet covering your body.
And imagine that's your bed or whatever it is you're lying on,
That in the end it's the earth,
Mother earth,
Which is carrying you,
Comforting you.
And please start by taking a few deep breaths.
So breathe in deeply and let go again.
And one more time,
Breathe in deeply and let go again.
One final time,
Breathe in deeply.
Hold your breath for a moment and let go again.
Now just breathe in your own manner and you may relax your body.
So relax your forehead,
Relax your eyes,
Relax your jaw,
Relax your tongue,
Relax your neck and shoulders,
Relax your lower back,
Relax both your legs and relax your belly.
And perhaps this short body scan already takes care of a subtle change within yourself.
Today you have chosen this meditation because something is preventing you from falling asleep.
You are worrying about something and you cannot put your mind at ease.
And let me just start by saying this is very normal.
You are a human being and sometimes things happen in life,
Often without your own interference or doing.
Maybe something happened within your family with one of your family members or friends or at work or maybe you are facing hardship because of the behavior of a dominant person.
But whatever is troubling you,
Just know it's normal.
And you are perfectly normal to experience these unsettling emotions.
Your body might even still be in the survival mode.
So the first thing to do is to disconnect from this survival mode and to calm your nervous system.
And we can do this with a very easy breathing exercise.
So what you may do is just breathe in deeply towards your stomach and observe,
Feel how your belly is rising.
And then also slowly let go again.
And then breathe in again all the way to your belly.
Feel your belly rising again.
And let go again.
And then we go to the next step.
Start by breathing in again deeply towards your belly.
Feel it rising again.
And then you bring your awareness also towards your chest.
And also fill up your chest with air,
With prana.
And let go again.
And one more time,
Breathe in deeply,
Fill up your belly and also your ribcage.
You can even place your hands on your ribcage and feel your chest expand a little.
And breathe out again.
Now we're going to do the third step.
Start again by breathing in.
Fill up your belly,
Your ribcage and also the area around your throat.
Hold for a moment and let go again.
And one more time,
Breathe in deeply,
Fill up your belly,
Your chest and the area around your throat.
Hold for a moment.
And let go again.
And then we do this entire breath two more times.
So breathe in again.
Fill up your belly,
Ribcage and throat.
And let go again.
And then one final time,
Breathe in again,
Chest,
Throat.
And let go again.
And just observe your body right now.
And send some of this extra life force,
Prana energy towards your brain.
Towards these thoughts which are troubling you.
And everything is energy.
So your thoughts are also energy.
And this powerful life force,
This prana,
Will have also a calming effect on the energy of these thoughts.
And if something has happened,
It is very normal to worry about this and to feel all sorts of emotions.
Of course,
Ideally,
You would like to prevent this from happening or be very mindful about this.
But it's okay to also just go through these emotions,
To feel this,
To absorb this.
Of course,
You would like to let go,
But first just feel it.
Feel the worry,
Feel the pain.
Feel the fear,
Often it's related with some deep fear within yourself.
And it's okay to just be aware of this.
We like to be in control of our lives and the lives of our loved ones.
This is what our mind,
Our ego would like.
But the reality is that life doesn't work this way.
And that change is never easy.
But change will happen.
And after something occurs in your life,
It is very normal to first process all these emotions.
And it's possible to discuss what has happened to you in your life with your loved ones or your friends.
This may help you already process what is going on.
And sometimes things are so intense,
So heavy,
That you just need some time to process what has happened to you.
And that's also very normal.
And at the same time,
Your own life also goes on with all the daily responsibilities.
And this comes on top of that.
And a person only has so much energy,
So much mind space,
So sometimes it just takes a few days,
A few weeks,
Sometimes even years,
To process something that happens to you.
And that causes friction,
That also causes pain.
And that's inevitable.
This is how life evolves,
How life works.
But at the same time,
By facing this hardship,
These difficulties,
This difficult person,
There is a deeper meaning behind this.
And sometimes this is very confronting to hear,
Especially when,
For example,
The illness of a loved one or other devastating events which happen in your life.
But please know,
You never get more than you can handle.
There is a deeper meaning behind this.
And this deeper meaning can be anything.
Like learning to set your boundaries,
Learning to step up for yourself,
Learning to say no,
Learning to open your heart.
And yes,
Sometimes it also takes years before you understand this meaning behind it,
Before you know the lesson.
Because this is actually what it's all about.
We face hardship,
We face difficulty,
We go through the emotions,
We learn to process it on all levels,
Emotionally,
Spiritually,
Mentally,
Physically.
We get insights.
And this is how we grow.
Also how we grow on multiple levels.
But most of all,
We will become more aware,
Our awareness will rise.
And this will help you to see the world from a different perspective.
And now just feel,
Observe within yourself,
Where in the process are you?
Are you still going through the pain,
Through the emotions?
Is your mind going in some kind of overdrive?
Is your body constantly under this feeling of huge stress?
That means you're still at the beginning and give yourself a break.
Look at it with compassion.
You cannot skip this phase.
It's part of it.
And it's so very normal.
And also know that this will pass too.
And now take one of these deep breaths again.
So breathe in,
Fill up your belly,
Fill up your ribcage and your throat.
And let go again.
And now go with your awareness towards your heart.
And your breath will follow and just breathe through your heart.
And see if you can connect again with your inner self,
With this vast space of freedom,
Of peace,
Of love within yourself.
Difficulties in life cause friction,
But at the same time provide a gateway to connect with your inner self.
To feel this inner fire,
Which is able to go through this transformation process.
Because that's what it is in the end.
You are transforming,
Shredding your skin.
And you will come out stronger because of this.
It means letting go of the old,
Of patterns,
Beliefs or behaviours that once felt safe,
To make room for the new.
And sometimes this hurts,
Like what you might be feeling right now.
Not because anything is wrong,
But because you are remaking yourself.
This pain,
This worry reminds you that this energy of discomfort is also the energy or the fire of purification.
And in this process you not only discover what you are no longer,
But also what was always inside of you.
And this actually is a beautiful process.
And just sense in your heart right now,
Can you feel it?
Can you feel this inner power,
This strength,
Which actually you cannot describe in words?
And hold on to this.
Feel it.
Embrace this part of yourself.
Yes,
Change takes time.
But every step,
No matter how small,
Brings you inside.
At one point,
The hardship,
The process will bring you some sort of insight.
And insight brings you power.
And today I hope you connect with this inner power.
Absorb this inner power.
And perhaps some of these words help you to calm down now.
To put everything in a slightly different perspective.
And please know,
Everyone goes through these processes.
Some might not be aware,
Or keep staying in the stage of blaming others,
And always looking for solutions outside themselves.
But today,
Listening to this is one way to try to process your pain,
Your worry,
By yourself.
And perhaps this meditation helps you a small step further on your path.
You are totally fine.
You are completely normal.
You are in the process.
You are in the process of becoming more aware of your inner power.
You are growing right now.
Have faith that everything happens the way it should happen.
Everything unfolds as it should be.
And you will come out stronger in the end.
So breathe through your heart.
And for now,
You may let go.
Just let go.
Your body needs rest now.
Just trust the process.
And know that you can really rely on your own inner power.
Trust the process.
You are okay.
Just let go.
And just sink.
Let your body become really,
Really heavy now.
Just let go.
And sink deeper and deeper and deeper into sleep.
Just let go.
Namaste.
