Hello and welcome.
My name is Katharina Kleiss and this is an end of day meditation.
Let's try to leave the day behind you and start the evening relaxed.
We're going to start this meditation with a breathing exercise.
Initiate with an acupressure point and then continue.
Find a comfortable seat.
Try to keep your spine upright and long as much as possible.
Without any tension,
Just long,
Shoulders relaxed,
Your face soft.
If you'd like,
You can close your eyes or soften your gaze.
Breathing deeply through your nose in and out.
Arriving in your present moment.
Here,
In your seat,
In your evening.
Now I invite you to breathe in a bit more deeply and fully.
Try to imagine that you collect all the stress and strain in your breath.
Hold this one with ease and softness.
Appreciate the experience and let it out and let it go with your next exhale.
Inhalation,
Deeply and with intention,
Collecting all the stress and strain.
Appreciating it for your experiencing everything you've been through today.
And letting it out and go with the exhalation.
However your day was,
You can decide to either breathe out through your nose.
Maybe you need a little bit more of letting go.
You can exhale through your mouth.
Inhaling,
Collecting everything you don't need.
And letting go with your exhale.
So it leaves your body.
You don't have to count your inhale and exhale or force it.
Just try to be intentional with your body.
Inhalation,
One more time,
Everything together.
Exhaling everything out.
And hold with softness for a moment and then let go of what you don't need.
You can deepen your breath a little bit again or bring it into a natural rhythm,
To your own rhythm and your own pace.
Let each exhale and each inhale become even softer.
And now both through the nose.
Inhalation,
Gathering and exhaling through the nose,
Letting go.
Whatever might come up right now,
Try to meet it with curiosity and kindness in a non-judgmental way.
It's an important aspect of yoga.
Because if we think about it,
Out of every experience and every situation,
We can learn something.
We can evolve,
Get better in dealing with the certain situations.
We can try to see it even as a gift,
To going through it,
Experiencing certain situations and learning with each inhalation and exhalation to let it go,
Surrender and be resilient.
So one more time,
Take it all in.
And exhale it all out.
Now find a normal breathing rhythm.
In your way.
And either you let your hand rest on your thighs,
Or maybe you want to bring them to your heart or to your belly.
Maybe you feel some emotion in some part of your body.
You can bring your hand there on that part or even both and support this part of your body.
Breathing normally and checking in what's changed.
What's changed since the beginning of your practice today?
How are you feeling right now compared to before starting your meditation?
Just comparing,
Just checking in with yourself.
Non-judgmental aspect of yoga.
Now check with yourself if your tongue is resting softly in your mouth,
Your face is soft.
Try to make it even softer and let all its muscle relax.
Shoulders are still down and relaxed,
Spine still long and supportive.
Maybe you felt your emotions under your chest,
Under your sternum.
Otherwise,
If you would like to bring your hand or both to your sternum and to your heart region,
Place them there.
Now use the full diaphragmic breathing.
Fill up your lungs.
And feel the inhalation going into your heart.
And feel how your lungs are being filled,
The ribcage expands.
And maybe your hands slightly lifted.
Having your hands on your heart,
Find something,
A memory,
A thought.
A memory of your day,
An experience,
Which you enjoyed or learned something positive from.
Maybe something which makes your face happy and a gentle smile arises.
It might have been the birds singing this morning.
The sun coming out for a moment.
Or a friendly face you passed today.
It could have been a big or a small experience.
Maybe a small moment or a longer.
Linger in this positive and happy emotion.
And if you would like to,
You can take one hand and bring the index and the middle finger together.
Or maybe even the ring finger included.
And tapping onto your sternum in a soft and gentle rhythm.
Tapping softly,
Gentle and soothing.
Or your heart in the middle,
In your sternum,
Between the breast tissue.
And this is conception vessel 17.
It's an acupressure point for instant release of pain,
Tension,
Stress or anxiety.
And you can imagine with every tapping,
Or you can also stop the tapping and apply gentle,
Soft pressure on it.
Or circling with the fingertips.
With every tapping,
You can let go of even more.
You can stay here with your attention,
With your tapping or pressing.
Whatever feels right for you in this particular moment.
Letting go of everything you don't need and finding ease.
To release your day,
So you can fill up your energy reserves to maximize your evening in the most positive,
Relaxed and resilient way possible.
Feeling a bit more balanced and relaxed.
So whatever technique you chose for your acupressure point,
Maybe you want to let go this point again.
Rest your hands wherever you might like to place them.
Finding a natural rhythm in your breathing.
And checking in with yourself once again.
Is there any aspect or any part of your body which might need a little bit more attention or love?
Then send a few more breaths into this direction.
In and out.
If you would like to,
You can linger here a little bit longer or find yourself slowly back and continuing with your evening.
Hopefully a little bit more rested,
Relaxed and at ease.
Thank you for practicing with me today.
