Good morning and welcome everyone.
We can start by taking a few breaths with our belly.
If you want to,
You can hold your hand on your belly.
Feel it moving in and out.
And during this whole meditation,
I will give you suggestions of what to do,
But you can always choose if you want to do them,
Or if you want to do something else,
Or nothing at all.
So just feel your belly moving in and out.
This Zen meditation technique is spreading oxytocin through the body,
Which is soothing and calming your body.
Feel if you can feel any of that soothing energy in your body as you breathe with your belly.
Feel how your chest is expanding as you breathe in and out.
You can relax your face muscles and smooth your face with your hands,
Gently running them across your skin.
Feel how your forehead is relaxing.
Feel your cheeks relaxing.
Feel your tongue relaxing.
Feel your jaw relaxing.
You can massage the top of your head gently with your fingers and feel how it's relaxing.
Massage your shoulders and feel how they relax.
Neck and thighs.
Feel how your whole body is relaxing.
And come back to breathing with your belly,
Feeling how your belly is moving in and out.
Breathe in on four seconds and breathe out for six seconds.
And continue that loop for a few times.
Notice if you can feel your body relaxing as you breathe out.
Notice what actually happens that you relax your body,
Your pulse is lowering.
See if you can feel that.
You can just breathe naturally.
See if you can feel the body relaxing when you breathe out.
Now picture a face of someone you really like.
Imagine the happy times and good times that this person has been going through in his or her life.
Imagine how this person has been going through rougher times in his or her life as well,
And how that has shaped the life of this person.
Imagine how all this has shaped this person to become just the way the person is right now.
Feel if you can feel any appreciation for the good sides of this person.
Feel if you can feel any acceptance about the other sides of this person that might be more difficult for you to accept sometimes.
Picture a happy memory you have together with this person.
How does it feel to be you in this memory?
Listen if there's any message coming from you to this person.
You can imagine delivering this message either verbally or just by sensing it or any other form.
Sense if there's any message coming to you from that other person.
In that case,
You can imagine this person communicating that message to you in any way,
And come back to yourself.
What does it feel like to be you right now?
Do you have a feeling somewhere in your body,
Maybe in your chest or belly?
Does it have a shape,
A form,
A color,
A surface?
Is it constant or is it shifting as you focus on it?
And what is it like to be you when you have this feeling in your body,
This concept of qualia,
This unique experience of being you right now?
What is that like?
Now pick a person that you have a more complicated relationship with.
You can choose how deep you want to go.
If you want to choose someone you will spend the next days with or someone else,
Picture the face of this person in front of you.
Think of a positive memory you have of this person.
It could be really small,
Just this person not reacting badly or just saying thank you or something that is even more positive.
Picture that situation.
Feel into what qualities in the other person that made this experience somewhat positive for you and feel into what qualities in you that made this experience somewhat positive.
Imagine how this person has been going through a lot of positive experience in his or her life just like you have,
Just to become the person that this person is today.
Imagine how this person was born to this world and has been going through challenging experiences and rough times and that all made this person to become the person he or she is today,
Just like you have been going through your life to become the one you are today.
Feel if you can feel any empathy for this other person and for everything this person has been going through.
Feel if you can feel any understanding about that this person has been going through struggles and challenges in life and has been trying to make it work.
Feel if you can feel any acceptance about that this person is the way he or she is.
What does it feel like to be you when you see the situation and this person like this right now?
Now picture a more challenging memory with this person.
You can choose the level of how challenging the memory should be.
Feel if you can accept your negative emotions coming connected to this memory.
Notice if you can just observe those negative emotions coming,
If they come.
Notice if you can feel any acceptance about that this memory has happened.
It's an objective fact,
It has happened.
Notice if you can feel any acceptance about or at least understanding about that this happened and that this person chose to do it the way this person did with the history this person has.
Notice if you can even feel a slight piece of empathy for the other person in this memory.
Listen if there's a message coming from you to this person.
Picture yourself communicating that message in whichever form you prefer.
Listen if there's a message coming from that other person to you.
Picture that person communicating that message to you in whichever form you prefer and come back to yourself.
What does it feel like to be you right now?
Feel into if there's any message coming from yourself to yourself.
Picture communicating this message to yourself and come back to breathing with your belly.
The formal meditation is over.
If you want to continue just breathing,
You can continue doing that while the others are logging out and moving out of the room.
