Make yourself comfortable wherever you are.
Maybe you want to change your seat.
Maybe you want to lay down.
Take a posture that's very comfortable for you and take a moment to get comfortable in this posture.
Then slowly close your eyes and take a deep inhale into your nose.
Open your mouth and exhale.
Inhale into your nose.
Open your mouth and exhale.
Sigh evening.
That feels good.
And third round.
Inhale into your nose,
Into your belly and open your mouth.
Exhale.
Let your breath flow in the natural rhythm.
Through the nose in and through the nose out.
And for a moment bring your awareness to your chest and feel your clothes on your skin.
Feel your chest from every side,
From every angle.
And you don't have to judge what you're feeling if it's comfortable or not,
If it's warm or cold.
Just be curious and aware of what is there.
Then bring your attention one layer down to your skin.
Try to feel your skin on your chest.
Try to feel how it is moved by your breath.
How every cell is filled with oxygen when you inhale.
And imagine how every cell is filled with energy with every inhale you take.
And still keep your attention to your chest area.
And even if there are thoughts coming in,
Bringing your awareness up into your head,
Where your mind is,
And just be gentle and nice to your mind and tell your mind,
Now it's not the right time and place for you.
Now I don't need you because I'm safe and secure and I don't need your support right now.
I'm more than happy to see what's beyond your layer.
It's beyond the things you're protecting from being hurt.
And I'm curious and more than happy to learn from these areas,
From these layers below your mind.
So bring your attention back to your chest,
Back to your heart area.
Feel the skeleton,
Bones,
The muscles,
All that protecting your heart.
And you can tell your mind that those bones and muscles are so strong.
Right now it's enough that they protect the heart for this amount of time that you don't need the mind.
And a little bit deeper,
Let your attention go to your heart itself.
See how your heart is pulsing.
See this really,
Really small layer,
Kind of transparent layer of intellect,
Of wisdom,
Of love that is produced and that is cultivated by the heart.
And that layer is created by every pulse of your heart.
And see this beautiful transparent layer of wisdom,
Of pure connection and love without misinterpretation,
Without the mind to interfere,
Without past experiences or feelings.
This pure trustworthiness,
This pure truth,
How beautiful it is and it is around your heart and how much purity and energy it provides to you right now.
And see in front of your closed eye how this layer looks like,
How it pulses,
How it radiates.
And see how your heart is full of energy,
Full of love,
Full of clarity.
And with one hand to your heart to really realize that this is all inside you.
This is purity inside you that you can access.
You can walk through all the layers into this one pure body.
And bring a smile to your face.
And bring a smile to your face.
Take a deep inhale into your nose.
Exhale,
Open your mouth and exhale.
And then slowly bring your hand down.
Move yourself a little bit and slowly step by step,
Open your eyes to become present in your outer layer of your body,
Of your environment.
And take this image,
Take this visual that you now saw of your inner body,
Of your heart and of the intellect that is the pure source of love and wisdom and connection.
Take that to remind yourself once your mind is interfering.
And be really nice to your mind.
And with a gentle discipline ask your mind to be quiet and to rest for a moment for you to access your intellect and your heart right away.
Thank you.
