Let's start and find for this meditation a comfortable sitting position.
Check that your spine is straight,
That you bring your head over your body.
Present and show your body.
Give the signal of awareness,
Awakeness.
And if it feels comfortable for you,
Close your eyes.
And then your hands can rest on your knees,
On your legs or in your lap.
Wherever you want,
Wherever it feels right for you.
And then start to breathe in a natural rhythm.
Become the observer of your breath.
Take a deep breath.
And let the breath flow naturally without pushing or pulling.
You don't have to force anything right now.
The inhale flows naturally through your nose into your lungs.
Fill your lungs,
Fill your chest with fresh air.
And with an exhale,
The air is flowing out through your nose.
Feel the slightly lifting up and falling down of your chest during this process of inhale and exhale.
And become aware of the present moment.
Become aware of what is necessary right now.
Being here,
Being present.
Being aware of this moment.
Feel how your body relaxes just by bringing the attention to your breath.
Feel the natural flow.
And then send your breath into your tummy.
Deep into your tummy and feel how your navel is moving forward.
And exhale,
Your navel actively moves back to your spine.
Bring your full attention to your navel.
And observe the moving forward and backward while inhaling and exhaling.
Take some time here.
Rest with your attention on your navel.
Feel how your breath is getting deeper.
Feel how your shoulders relax.
And feel how your body sinks into the ground,
Into the mat,
Into your pillow.
With every exhale you connect more to the ground.
You connect to the earth,
Sitting stable here on the ground.
And in this state of being present and connected,
I would like to invite you to become aware of your body.
And therefore bring your attention to your head.
Feel the skin on your head.
Feel your ears.
Your forehead.
Your nose.
And your eyes.
Recognize your mouth and your chin.
And then feel your whole head.
Go down with your attention into your neck.
Feel the beginning of the spine in your neck.
Go down to your shoulders.
And then down to your arms,
Your elbows,
Your wrists,
Your hands and your fingers.
Feel in every part of your body.
And then feel into your chest and your shoulder blades.
Become aware of your upper body.
Maybe you can feel becoming more present right now.
Maybe you feel how your chest opens by bringing the attention there.
Feel your ribcage.
And feel what is inside your ribcage,
Your lungs and of course your heart.
Your center of your emotions and feelings.
And then bring your awareness to your belly.
Feel your belly on the front and the lower back,
On the backside.
Maybe you can feel your intestines,
Your inner organs.
Maybe you can feel how you massage them with every inhale and exhale when your belly button is moving forward and backward.
And then bring your attention into your pelvis.
Feel your hips.
Feel your butt cheeks on the pillow sitting on the ground being connected.
Of course you can feel into the pelvic floor,
The center of your root chakra.
The center where the energy from the earth is bundled.
And then move forward with your attention to your thighs,
To your knees,
Your chins,
Your ankles and your feet.
Feel your toes.
Become aware of your legs.
Make sure to check in how it feels right now.
How does your body feel right now?
And then bring your awareness to your whole body.
Recognize your whole body sitting here meditating,
Breathing and being aware.
Recognize the space around you.
Recognize the space your body uses in this room.
Recognize the field around you.
What are you sending out?
What are you receiving?
And then feel the connection with your environment,
With the earth and with the universal energy.
Bring your awareness to the boundaries of your body.
Maybe you can feel the boundary between your body and your environment.
And maybe you can feel how they dissolve.
Now you become one,
Bringing your awareness to your boundaries.
Become one with the space around you.
Become one with the universal energy.
Stay here for a moment and enjoy.
Enjoy the calmness in you.
Enjoy the awareness.
And honor yourself for being here,
For being present.
Honor your body as your temple,
The temple of your soul.
And honor this mindful state right now.
And finally let your breath become a little bit more deeper.
Breathe deep into your belly.
Recognize your breath.
Recognize your belly.
And for the end of the meditation I would like to invite you to take a couple of breaths together.
Inhaling through the nose,
Deep into your belly and exhaling through the mouth.
And let go any attachments that doesn't belong here right now anymore.
Take one natural breath before starting together.
And then with the next inhale take a deep breath into your nose.
And exhale through the open mouth.
Let everything go.
One more round.
Inhale through your nose.
Feel the air coming into your body.
And exhale through your mouth.
Let everything go.
One more round.
Inhale through your nose.
And exhale through your mouth.
Sigh everything out.
Two last rounds.
Inhale through your nose.
And exhale through your mouth.
And the final round.
Close your mouth.
Let your breath calm down again.
And then bring your palms together in front of your chest.
You can place your thumbs on your heart and you can lower your chin to the chest.
Say thank you to yourself.
Honor that you took time for this meditation.
That you decided to come here and to take time for yourself.
It's an amazing act of self-love.
And I thank you very much for this joining of this meditation.
Thank you very much and have a nice day.
Www.
Mooji.
Org.
