Hello and welcome.
Welcome to Day 5 on the Circle of Calm.
And today we will take the fourth step of the emotional walkabout.
And today we will look at the topic of love.
Let's begin.
Get comfortable and make yourself at ease.
And allow your body to relax.
Relax the muscles around your eyes,
The cheeks and the jaw.
And also allow your shoulders,
Your arms,
Your hands to relax.
And the same with the legs and the feet.
And also take a deep breath in through the nose and out through the mouth.
And do that a few times at your own pace.
Feel the breath move.
Feel the in-breath and out-breath.
Maybe one more.
Feel the breath coming in through the nose,
Take a deep breath in.
And deep breath out through the mouth.
And then let the breath move again at its own natural pace.
And notice how the breath rises and falls.
Feel the rising and the falling of the breath in the body.
And stay with that feeling for the next two minutes.
Only the breath.
Keep the breath as your focus.
I'll be with you again in two minutes.
Take a deep breath in through the mouth.
And objects.
.
.
.
And then you can let the effort go.
How did that go?
What did you notice?
And what were you feeling?
And also what feeling is present right now?
Right now in this moment what can you feel inside?
So what is moving through you?
And can you allow it to be there?
And from this allowance I would like to go to love.
And perhaps you would like to place one hand on your belly and one on your chest.
Or perhaps you would like to place one hand on your chest and then the other one on top.
And then for the second part of the meditation I'll give you a question.
And I will keep on saying it at irregular intervals to you and then you can quietly repeat that inside of your head.
You can even rephrase it if you would like to.
And then during the silent moments listen.
Listen to the answers that you hear inside.
And the question I would like you to work with is how do I connect with this feeling,
Thought,
Person or situation?
So how do I connect with this feeling?
Or perhaps a thought,
Person or situation?
So with whatever was present how can I connect with it?
And then listen.
And whatever comes up let it be,
Don't push it away,
Don't resist.
Let it move through you.
How can I connect with this feeling?
And then listen.
Keep on asking yourself how can I connect with this feeling,
Thought,
Person or situation?
How can I connect with it?
And then listen.
So how can I connect with it?
And then listen.
And then listen.
And then listen.
And then listen.
And one final thought for today and then we'll sit in silence until the end.
And I'll tell you when it's time to open up your eyes.
So how can I connect with what is present inside of me?
How can I connect with what is happening around me?
Or should I perhaps sometimes distance myself from it?
Okay.
Okay.
And then you can let go of your effort.
And tune in once again to the movement of your breath.
Feel the rising and falling of your breath.
And let go.
Feel the in-breath,
Feel the out-breath.
Let go of the questions.
And when you're ready you can gently open your eyes.
And I'll speak to you again tomorrow.
Speak to you then.
