Arriving

 

This is a guided meditation on ARRIVING and also a kind of introduction to meditation.

Please sit down in a position which you can feel comfortable in for about 5 minutes, back upright and relaxed.

Try to sit on your own, unless you have a small child, and feel it might be good for her to stay in physical contact with one parent.

We will meditate with closed eyes and in silence.

In order to be ready to close your eyes, you need to feel safe: you want to be sure that nobody will hurt you or play tricks on you. It’s about trust and being trustworthy. So can everybody please be trustworthy? - The effect of that being trust and safety. Cause and effect …

So, please close your eyes now, and really try not to open them during meditation.

In the end I will ring the bell to indicate that you can open your eyes again.

Take a deep inbreath - and let your outbreath flow out long - and allow yourself to relax.

Repeat that a few times on your own. ---

And now just breathe naturally, keeping the attention on the sensations of breathing. --- Where in your body can you feel that you are breathing? ---

Can you feel something in your nose? - … your throat? - … your chest? - … your belly? ---

Just settle into these gentle breathing sensations, allowing yourself to feel comfortable in yourself. -----

Feel your body sitting here, gently expanding and contracting with the breathing. ---
Can you feel the weight of your body, the gravity? -
Where is the body touching the ground:
Are your feet touching the ground? - Which part of your feet? -
Are your legs touching the ground? -
Your buttocks? -

Allow the weight of the body sink into the ground. - With each outbreath you can give away some heaviness: Let it just sink down and flow off. ---
And with the inbreath, take in the fresh air, the new moment. ---
Arriving in yourself, in the present moment. ---

Welcome. ---

Bell ---

Slowly open your eyes, stretch a bit, and look around … (end)

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