So,
In this meditation you can come lie down if you want to.
Or maybe you want to sit in a comfortable chair.
Just take your time to really allow yourself a moment of rest,
A moment of doing nothing.
Then you can bring your attention to the sound of the singing bowl.
And bring your awareness back to your body again.
To your whole body lying down here.
Let yourself be carried by the earth underneath you.
With all the space around you.
Really allow yourself to rest.
To be here,
Sink in this posture.
There is nowhere you need to be right now.
There is nothing that you need to accomplish by doing this.
Being here without judgement.
Allow yourself to be curious and open to what you feel in your body.
Maybe there is some tension or places where you feel pain or uncomfortable.
Allow yourself to really feel that without judging.
With a curious and open way of noticing.
This is your body.
You are here now.
From there you maybe notice thoughts passing by.
Thoughts about what you have to do next.
Or maybe what you are doing right now.
Allow yourself to really observe these thoughts without jumping into them.
You can just let them pass by like clouds in the sky.
Even when it is really crowded.
Just let it be.
Let it be crowded.
And allow yourself to come back with your awareness again towards your body.
And the movement of your breath.
Notice the movement of your breath.
Moving through your body right now.
And wherever you feel your breath it is okay.
You don't have to do anything about it.
Breathing special or working hard for your breath.
The only thing you have to do is just follow the movement of your breath.
Let your awareness rest on this movement of your breath.
Arriving here.
And if you notice that there are things passing by.
Maybe some memories.
Or maybe emotions.
Let them flow through you.
You don't have to push them away or solve anything right now.
This is your moment that you lie down here and do nothing.
Just being in this moment and the next moment.
A moment of rest and calming down.
Open and curious.
You can always bring your awareness back towards your whole body again.
Noticing your body from your toes,
Your feet,
All the way up to the crown of your head.
And sometimes you feel sensations in your body.
Maybe you feel places where it is cold right now.
Or places in your body where it is warm right now.
Maybe cold and warm exist together in this moment.
You can notice if there are places in your body where you feel tensed right now.
What do you notice?
Maybe there are also places in your body where you feel calm and relaxed right now.
And how does that feel?
Maybe both exist together in this moment.
Places where it is tensed and places where it is calm and relaxed in your body.
You can also explore if there are places in your body where it is feeling hard right now.
Maybe a little bit stiff and hard.
And maybe there are also places in your body where it feels soft.
Maybe these exist together in this moment.
In your body.
And from there you can bring your awareness back again towards your whole body.
And letting yourself be carried by the earth underneath you.
Maybe your chair or maybe you are comfortable on a bed.
Really allow yourself to sink in.
Let go of expectations.
Let go of ambition.
Being here.
Checking in with yourself at this moment.
And then you will notice that thoughts maybe pass by.
Sometimes an emotion comes knocking on your door like hey,
See me right now.
Allow yourself to really notice it without judgement,
Without pushing it away or wanting to solve it.
It's fine.
It's okay to feel.
Allow yourself to feel.
You are safe here.
Safe with yourself.
Safe in this moment.
And there is always your breath.
The movement of your breath.
Bringing you to the here and now.
Whenever you get lost in thoughts or distracted,
You can always come back towards your body and the movement of your breath.
From here you can gently bring your awareness back again.
Back to the room where you are in right now.
The noise that surrounds you.
You can gently start moving again a little bit.
And then maybe you want to give yourself a friendly wish or intention of who you want to be after this exercise.
What do you need for yourself?
What do you need to do to take care of yourself?
And if there is nothing popping up,
That's fine too.
And then you can bring your awareness again back to the sound of the singing bowl.
That's the end signal of this meditation.
