Come to a comfortable position.
Just close your eyes and just start to arrive.
And what happens when we close our eyes is we come from a state of activity and to a phase of reflection.
Our brain waves get a little bit slower but deeper.
You may already notice how you become less stressed and more able to see clearly.
Like a thermometer closing the eyes just shows us where we are right now.
So where are you?
What is the state of your mind?
Is it busy?
Or is it relaxed?
And let us try to just arrive in the here now.
We do this by taking three deep breaths.
We start to fill the belly with air,
The chest,
The shoulders.
And we sigh it all out,
Loud and clearly.
You're muted so don't you worry.
Filling the belly with air.
Arriving in the here now.
And sighing out the stress and tension that we have left from the day.
Let us do one more.
Connecting with the breath.
Exploring how you can fill your lungs and how it feels.
And sigh it all out like.
Let us start now to connect the mind and the body.
We do so by starting on the top of the head.
Just observe,
Observe the inside of the body without any judgment.
We start in the eyebrows.
Maybe you already feel how looking at the eyebrows more clearly.
Become a little bit more light.
More relaxed.
From here we move down to the eyes.
Sense how the eyes release tension.
Get more light.
We move down to the nose.
To the lips,
The chin.
And we perceive how the whole face becomes more light.
And relaxed.
And we move down the neck and start to observe the state of our shoulders.
Do you sense how your shoulders become more light and relaxed?
How the tension just evaporates with closer examination.
From here we move down the spine.
Just take a look at our organs.
How does it feel on the inside?
Maybe you sense some inner fire in your digestive region.
Your sense of willpower is here.
Maybe you sense how your gut,
Your second brain becomes more light and more relaxed.
With it,
The whole system of the body.
From here we move down.
Do you feel connection with the floor at your glutes?
Do you feel the upper legs?
Can you separate the hamstrings from the quadriceps?
And just feel all those biggest muscles on the body that hold so many emotions become more and more relaxed.
More and more light.
Move to the knees.
To the shin.
To the floor of the feet.
Maybe we sense the whole body now.
Relaxed and light.
Take a closer look.
Where does the body begin?
The outside star.
Maybe you also sense that it's just a cloud of sensations.
Sensations of heat.
Pain and pleasure.
Keep coming and going.
From here just let go of your attention.
Just let your attention roam freely as if your attention would be a wild horse that is running in the open field of your mind.
Can you observe where your attention goes when you let it free?
Can you observe the whole field of the things you're aware of?
Pay attention to sounds.
Sounds in your proximity.
Sound of my voice.
Distance sounds.
All appearing in this open field of awareness.
Just notice how listening closely brings you in the present moment.
The here and now.
Notice how each sound appears immediately in your field of awareness.
Then focus on taste.
What is the feeling of taste that you're having right now?
Notice how this field or this sense of taste appears in this open field of awareness.
From here,
Start to observe thoughts.
Start to notice when a thought arrives.
When it comes from where it comes.
How long it stays.
Thoughts also just appearing and disappearing.
This open field of awareness.
From here.
Bring your attention in the middle of the chest.
Just a little bit to the right.
Maybe you already sense in your chest.
A sense of intimacy.
A warmth.
A sense of homecoming.
Here,
Many traditions.
The place of identity.
The place of being the closest to ourselves.
And a space of unconditional love.
So see if you can cultivate.
And find that sense of underlying love.
Maybe like a warm golden feeling.
Starts in the chest.
And spreads.
And it's all healing joy.
Through the whole body.
Warmth and love spreading through your.
Head.
And legs.
Now bring to mind someone you really like.
Someone that you really really like.
That you that matters to you.
And try to visualize that person being happy.
Try to visualize it as vivid as possible.
And now send that person.
Your wishes to become happy.
Just imagine that person to be happy.
And finding joy in this person's happiness.
You can say sentences.
In your mind over and over.
Like.
May you be happy.
May you be at peace.
Repeat them and fill them with meaning.
May you be happy.
May you be at peace.
And then bring to mind a neutral person.
Maybe someone who just met today or.
Maybe a barista from a coffee store.
Someone that you have no connection with you just met barely.
And also here to this person that we don't know so well.
Try to send this person.
The wishes to become happy.
We're training like this the ability.
To stay positive to whoever comes.
So maybe you want to say.
To this neutral person.
May you be happy.
May you be at peace.
And fill those words with meaning.
And let us extend this wish.
To the whole world.
And to the many people that maybe found their love today or.
Had a child.
Just wish for those people to be happy.
May you all.
Be happy.
May you all be at peace.
And then.
Draw attention back to yourself.
And just see how you feel.
When you perceive the happiness and the joy of others.
Also makes you happy.
Sensing that there is no inside and outside.
The joy we have for others.
Is our own joy.
So say to yourself.
May I be happy.
The same wish.
The same love.
You have for others.
May I be happy.
May I be at peace.
Maybe you find.
A sense of.
Warm.
Golden.
Sense of love.
That starts on your chest.
But spreads.
Through your whole body.
Through your veins.
Even outside.
A sense of gratitude.
I mean,
Just for being.
And spreads and it's all healing joy.
May I be happy.
May I be at peace.
And start to scan through the body.
On the top of the head down.
Then from.
Feet up again.
Will you sense a sense of lightness?
Sense of love.
Whole body.
Sensations appearing and disappearing.
Just checking yourself.
How do you feel?
What did this training do to you?
Then thank yourself.
For doing the work.
Cultivating love for yourself.
Will have ripple effects.
So to the relationships with others.
And in your own time.
Can start.
To open your eyes.
And sense another.
Space of field of sensations.
The visual field entering this bigger field of awareness.
You can yawn.
It can.
Just come to senses.
And if you want to curse.
At your meditation teacher.
If you want to throw tomatoes,
This is the time now.
