Welcome.
My name is Julian van der Voorheel.
This is an invitation to find your inner stillness.
No matter in which state of mind,
Of emotions you are right now.
Find a calm place,
Either sitting or lying down.
Make yourself comfortable.
And start to observe your breath.
How are you breathing right now?
Is it a deep breath?
Is it a shallow breath?
What breaks between every in-breath and out-breath?
And your sense,
Your breath,
Are you breathing through the nose or through the mouth?
And the invitation is just to breathe and notice,
Notice all the sensations which are coming up for you right now.
There is no right,
There's no wrong.
And if your mind is wandering,
You have the opportunity with each breath to come back and be your inner observer.
With every in-breath you have the possibility to relax a little bit deeper and with every out-breath,
Breathe out all that you don't want to have anymore.
And now place your hands on your belly.
And the invitation is to bring in all the air with a deep breath into your abdominal space.
Feeling the connection with your hands on your belly.
With every in-breath your hands move up and with every out-breath,
Then slowly come back.
Up and down.
What are you noticing?
Breathing into your belly.
Maybe this is a new feeling.
Maybe you're used to breathe more in the upper part of your lungs.
And that's completely fine.
We are just here to explore,
To experience,
To learn,
And to notice.
Feel the connection inside of you with a touch of your hands on your belly.
And again,
You can renew your focus with every breath.
Take another deep breath into the belly area.
Breathe out.
And slowly let your hands wander up to your chest,
Please.
Holding your ribs very gently as if you'd hold a rose or a little bird in your hands.
And the invitation here is to breathe into your chest case,
Into the ribs.
Feeling the expansion between the ribs.
Every in-breath.
And returning with every out-breath.
Breathing in and out.
Maybe this is a completely new sensation for you.
Be with that.
Acknowledge that.
Breathing in and out.
And every thought which comes,
Give him a smile and let him go like a cloud in a blue sky passing by.
Now take another deep in-breath into your chest case.
And while breathing out,
Let your hands wander up to the top of your chest.
An invitation is to breathe fully in this part of your lungs.
And this also might be a new feeling for you if you're more used to breathing in your belly area.
Acknowledge yourself,
This part of your lungs,
This part of your body being explored by you.
Feeling your hands being lifted and calming down.
Every breath is an opportunity.
Every moment holds the key to a new door.
Another deep in-breath,
Building up your lungs and take an exhale.
Now let one hand remain on the upper part of your chest.
And let the other hand wander down to your belly area.
And now connect your breath starting in the belly area into the chest case and the upper part of the lungs.
And just relax very calmly on the out-breath.
Invite the breath deep into the abdominal space,
Filling up all your lungs and extend your out-breath to the maximum.
Feel the calmness.
What's breathing for you right now?
Just breathing like that.
Invite these answers.
Acknowledge this feeling.
And if you don't feel anything,
Acknowledge the not feeling is as valid as feelings.
Take another deep inhalation and exhalation.
And let your hands wander next to your body.
Feel the connection of your body to the ground,
Either sitting or lying down.
Feel the weight of your body.
Start sensing the smell,
The taste in your mouth.
And very gently come back to this space.
Acknowledge this moment that you have given to yourself.
Thank yourself.
And very calmly come back.
Enjoy your day.
Enjoy your night.
