Hello,
My name is Katharina Kleiss and welcome to this morning meditation,
A meditation to start the day.
Please find a comfortable seat and get comfortable but still being able to be alert and having a straight and long spine,
So you can either sit or if you feel you might like to lie down this morning,
Go ahead.
I invite you to either soften your eyes and your gaze or close them completely,
Whatever is best for you today.
Let's take a deep breath and bring your awareness to the top of your head,
Feeling the sensations and maybe the hair,
Breathe normally or maybe even deepen your breath a little bit,
Whatever suits you best today and right now.
Linger with this sensation,
This awareness at the top of your head.
Now bring your awareness to the third eye,
The region or spot between your two eyebrows,
Feel some warmth here.
If you would like to,
You can also gently press with a finger or your thumb on it.
Maybe some rubbing,
Gentle pressing or just the attention and awareness.
Still breathe slowly and mindfully here.
Now bring your awareness to your throat and even to the neck area,
Your neck and your throat and your shoulders and arms away from your ears and relaxed hanging down,
Gravity supporting you.
This is your space and your physical body,
Your moment at this morning.
I invite you to go further down to your sternum and to your heart area and linger here a little moment.
Maybe you feel your breath in your ribcage or even the pounding of your heart.
Try to feel any sensations of your physical body.
What are you aware of right now,
Positive or negative without judgment?
Just try to recognize and welcome the feelings in your body.
Let's continue downwards towards your lower back and the front of your body,
Your stomach area,
Your diaphragm.
Maybe you can feel your breath or breathing rhythm with each inhale and exhale here.
The natural movement,
The breath,
Which is always with us the moment we are born until the moment we die,
Your natural movement when you sleep or when you're awake.
And maybe you can bring your awareness of this diaphragm,
Of this movement of your breath towards your pelvic floor and the pelvis area,
The whole container of your diaphragm,
Holding all your organs.
Let's bring the awareness to your legs and feet,
Who will carry you through your day,
Who will support you even by sitting.
Maybe you find an area in your body this morning,
Which needs a little bit more love and attention,
A bit more breath awareness.
Let's send a few more deep breaths just into this area in this direction,
A positive sensation to bring you some clarity,
Seeing the potential of the day and inviting even that part of your body to linger and experience the day with you.
You can either stay with this area of your body,
Or you bring your attention back to your heart center and spread and send the awareness out of the physical body to the body-mind connection.
Thinking about your day ahead without judgment,
Imagine what positivity,
Clarity and perspective you might be able to take out of this day.
Breathing deeply,
Shoulders still relaxed,
Body relaxed,
But still aware.
The power of the mind and your body is tremendous,
And you have so much potential to change or to lead the day ahead of you.
I wish you all a clarity and awareness and good moments during your day ahead of you.
You can either stay here a little bit longer,
Take the moment into your heart and into this day.
I will leave you now and thank you for practicing with me today.
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