Hello and welcome.
I'm glad you're here.
Come in and come to rest.
I'm glad you're taking this time for yourself.
Let's begin.
Lie flat on the floor on a comfortable base.
Deep and even breaths simply let go of any remaining tension in your body.
Every exhalation is liberating and relieving.
Let your shoulders sink into the ground.
Your muscles relax and become very loose.
Your arms and legs feel comfortably heavy.
Your palms are completely warm.
You also feel the warmth of the soles of your feet.
Your abdominal muscles are completely relaxed and soft.
Your stomach and pelvic organs are loose and relaxed.
Breathe deeply down into your abdomen and pelvis.
And when you exhale,
Let your breath escape with a deep sigh.
Let go.
Once again.
Your breath flows gently and evenly.
Your eye area and facial muscles are soft and relaxed.
Your forehead feels fresh and cool.
In this moment,
Only your well-being and calmness is as important.
All other thoughts glide away.
Satisfied,
You let yourself sink into this calmness and enjoy the warmth of your body.
And now imagine it's a sunny morning in May.
You're walking in the forest.
You have left behind all the everyday necessities.
You walk lightheartedly and happily past the trees.
With every breath,
You take in the fresh scent of the forest.
The resinous smell of spruce and fear.
The damp forest soil.
The scent of moss and grass.
You breathe in the pure,
Clear forest air with joy.
Full of leisure,
You look at the soft,
Velvety moss cushions.
The deep green seems to shine from within.
Next to it,
Spreading fir and fronds and pale green clover.
On its leaves,
Dew drops are still shining.
Happy Bird's song resounds.
And you see the sun shining through between the tall dark green firs.
Light-footed and with a feeling of freshness,
You walk through the dense fir forest and feel the soft woodland soil under your feet,
Which is covered with fir cones and needles.
After a while,
A sun-drenched forest clearing with a small pond opens up in front of you.
The clear water shimmers green and on the glittering little waves some pink water lilies sway.
This dreamy idyll is filled with clarity and peace and you settle down on the mossy bank of the pond.
You watch the reeds sway in the wind and the sun sparkles on the waves.
Stretched out comfortably,
You feel the weight of your body and let the earth carry you.
Your whole body is radiated and warmed by the sun.
You feel the warmth in your hands and the soles of your feet are also very warm.
The sun shines on your belly and fills your chest with sunny warmth.
You feel safe and secure in the sunny shining green of nature which surrounds you protectively and you can rest.
Contentment and peace fill your whole being.
Through this feeling you come mentally back to the here and now.
Keep your eyes still closed.
Your thoughts arrive again completely here in the present moment.
You feel the weight of your body and the ground on which you lie.
Concentrate on the soles of your feet and slightly move your toes.
Start to circle your feet and move them up and down stretching your ankles.
Then tense the leg muscles several times including the gluteal muscles.
Move your fingers,
Clench your hands to fists,
Tense your arm muscles strongly and stretch and extend extensively.
Take a deep breath and feel fresh energy pouring through you.
Now move and stretch your back.
Pull your legs up to your stomach and clasp them tightly with your arms.
Breathe deep into the middle of your belly so that you can feel the movement of your breath all the way to your back.
In this posture you will rest safely and securely within yourself.
Now put your feet back on the ground and then extend your legs very slowly.
As you inhale deeply tense all the muscles of your body at the same time with the feeling of emerging from the relaxation with power and confidence.
As you exhale let go completely and your muscles will become loose and relaxed again.
You're wide awake,
Fresh and clear and bring the inner peace and tranquility into the here and now.
And now gently open your eyes and do whatever you want to do with inner peace and calmness.
Namaste.
