Find the calm place where you can see the light.
The most important thing is to sit.
It might be on a cushion or on chair.
You can be cross-legged if you want to.
Usually it helps to keep your back straight.
If it's comfortable for you,
Please close your eyes.
Feel your breath as it goes in and as it flows out.
Go back to the moment you woke up this morning.
For your inner eye picture yourself.
You are lying in bed.
Just woke up.
Can you remember where you were before you woke up?
What you dreamt?
What was the first thing you thought almost before you understood who you are and what you are doing here?
What are your first conscious thoughts?
Are you thinking about what you did yesterday?
Something you must remember today?
Or something you must do different?
When you get up,
Are you tired?
Or happy?
How is your body feeling?
Is it heavy or light?
Try to remember the first moments.
Then what do you do?
Do you check your cellphone?
Do you go to the toilet?
Try to get in touch with the details of what you do.
Picture yourself eating your first meal.
How do you prepare it?
Do you sit down to eat it?
Or do you stand?
Do you taste what you eat?
Often we just eat and drink out of habit.
But the bread you eat today is made from different grain than the one you had yesterday.
If grains were human,
They would get different names because they are different entities.
Feel again if you can taste the food you had this morning.
And then return to here and now.
Feel the breath as it goes in and as it flows out.
If you have a lot of thoughts or are stressed out,
Feel your breath in the belly.
If you feel drowsed or tired,
Focus your breath underneath your nose.
And now picture yourself as a big tree.
If you have a favorite tree,
Picture yourself as your favorite tree.
And let roots grow from your body through the floor,
Deep into the ground and make you steady.
Scan through your body.
Is there any points or areas where you find tightness,
Hard knots,
Heaviness or lightness?
Scan for this through your head,
Neck,
Shoulders,
Arms,
Upper body,
Legs and feet.
Whatever you find of tightness,
Worries,
Fear or pain,
Acknowledge this with an open heart.
Don't try to fight against what you feel or try to understand it.
Send love to the areas of tightness.
Give them more space.
Let them loosen in the body and from the body and gradually drain down the body.
Feel you let them go.
And then bring the attention towards your heart and feelings.
What have you got there?
Does it love,
Sorrow,
Uneasiness for the future?
Worries for your family?
Just feel what is there and recognize these feelings with friendliness.
Don't fight them.
They are trying to protect you.
So thank them.
Thank you for trying to protect me.
And now turn your attention towards your mind.
Do you have any speedy thoughts,
Any doubts?
Fair?
Let go of all your thoughts.
Let them out of your head to form a big space helmet around your head.
Let your love and care hold these speedy thoughts of fear or doubt.
And with your inner vision,
Try to identify them.
What are the contents of your problematic thoughts?
Say hello to them.
Welcome doubt,
Welcome speedy difficult thoughts.
Let them be present.
Then open up the sky of thoughts without resistance.
Give them space to move.
Let them drain with water through your head,
Down your neck,
Arms,
Through your upper body,
Through your lower body,
Through your legs and roots down into the ground where they can be transformed to other things.
The water that flows through you from above the head,
Through your body into the ground is first brown,
Then cleaner and cleaner,
Then clear like crystal.
Crystal clear water flows from above your head,
Through your head,
Neck,
Shoulders,
Arms,
Upper body,
Lower body,
Through your thighs,
Through your legs and feet into the ground.
And become water to your tree.
You are a big tree and your roots go deep into the ground and makes you steady and strong.
Feel how your energy is pulled up from the roots into your feet,
Through your body and further up against the sky.
Feel how your branches extend towards the sky and moves in the wind.
Experience yourself as this grand tree that stretches towards the sky in sunshine,
Rain,
Snow,
Always steady,
Steady through storms,
Warmth,
Snow and cold,
Through flowering during the spring and then when the leaves are changing colors and fall in autumn.
You are this big tree,
Steady,
That stays alive and grow despite all these challenges.
Rest as this tree,
Find your peace and your safety.
Feel your heart at peace,
Feel you have come home and that you have people around you,
Close and not so close connections.
Feel you have everything you need,
Feel you are one that can be steady and show the way for others in these special times.
And take this feeling of calm and steadiness around you wherever you go and commit yourself to doing the things that support a steady and peaceful heart.
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