Welcome to this meditation.
Take your time to arrive in the position that you most prefer for meditating.
Sitting or lying down,
Whatever feels most comfortable to you.
And if you decide for sitting,
Keep the spine upright and care for a slight angle under your chin,
Around 40 degrees angle.
Clasp your hands,
Cross your fingers,
Lay them down wherever it feels comfortable.
Your chest,
Your belly,
Wherever it might feel natural for them to rest.
And with the next inhalation,
Gently close your eyes.
Take some moments to become fully aware of your posture and to make some last movements that might make you feel even more comfortable so that you feel at ease.
Now allow your attention to wander towards your breath.
Observe how you breathe in through the nose and out through the nose.
In and out.
Your breath flows.
There is nothing else you have to do.
Just observe how easily it comes and goes by itself.
Breathing in through the nose,
Right to the back of your throat,
Down through your throat to your chest and maybe even down to your abdomen.
Where can you feel the flow of your breath?
And where can you feel the flow of your breath leaving your body when you exhale?
Can you feel your abdomen lowering,
Your chest sinking in resting in relaxation?
Maybe you feel some warm breath in the back of your throat getting right up to your nostrils again and leaving your body.
Observe how you breathe in and follow the different steps of your breath on your inhalation.
And observe the different steps of your exhalation.
There is nothing else you have to do.
Just follow the journey of your breath with your attention into your body and out of your body again.
It comes and goes all by itself effortlessly.
Now observe whether your pause between breathing.
Is there a break between your inhalation and your exhalation?
Or is there a break between your exhalation and your inhalation?
Simply observe it for a moment.
Now imagine yourself being surrounded by a glowing sea of light.
What color does your sea have?
What color is glowing around you?
With every inhalation,
You start to inhale the glowing essence of balance and peace.
With every inhalation,
You take in more and more of the glowing essence of the glowing essence and spread it in your inner body.
Fill your whole body with the glowing essence of balance and peace.
It surrounds you.
And it fills you up.
All this soothingly glowing essence.
Breathing in your body.
Through your nostrils and your whole head.
The glowing essence of balance and peace.
Time ahead through the back of your throat.
It is spreading out to your chest.
With every inhalation.
And with every exhalation,
This glowing essence finds rest within you as your body lowers down.
And you only let go of tension and tightness.
Your head is filled.
Your chest is glowing.
And with the next inhalation,
The essence spreads out down to your abdomen.
Breathing out in your unfolding belly.
And finding its way to rest in your body.
When you breathe out tension and tightness.
Feel the glowing essence around you.
And feel the glowing essence within you.
Full of balance and peace.
With every breath,
They connect.
The feeling of balance and peace.
Embraces you on the outside.
And on the inside.
As the essence is fulfilling you everywhere.
Breathe in.
The glowing of balance and peace.
And let go of all tension and tightness with your exhalation.
Breathing out in your unfolding belly.
This glowing essence within you.
Crosses the borders of your physical body.
And spreads out endlessly.
And you feel there is no limit within your body.
The way you can expand.
And then,
The glowing essence of balance and peace.
And spread into the infinity of your inner body.
And when your mind wanders.
Gently bring your attention back to your breath.
It is time to come back.
Spread your attention out in the room that you're in.
Get aware of the walls,
The ceiling,
The floor beneath you.
Get aware of the shapes of your physical body again.
Start to move and stretch your shoulders.
Get aware of your feet and move your toes.
Move your fingers even though they are crossed.
Take them upwards to your face now.
And let your palms rest on your closed eyes for a moment.
And with the next inhalation,
Gently open your eyes and lower your hands.
