Tags:
Hypnotic
Meditation
Deep
Script:
Bring your attention to your breathing and gently rest it there, even when noticing other things such as the sounds in your environment, sensations in your body and any thoughts that arise. Always keep part of your attention with the breath. You can observe the sensations of the air coming in and out of your body at your nose, or how breathing moves your chest or belly. Try counting your breaths with every exhalation from 10 to 1 to help you stay present. Notice your environment. When sounds come through your ears, you notice them as they are. You also notice if they create any reactions in you and you accept the reactions as well. Notice any sensations in your body, for example pain, pleasure, heat, coolness or tension and relaxation. Be aware of the thoughts coming and going. Observe the thoughts coming and going. Don't latch onto any thoughts. Keep your breathing as the anchor.
Tags:
Body Scan
Relaxation
Mindfulness
Script:
The body scan is a mindfulness practice created by Jon Kabat-Zinn. Taking time to go into our bodies alongside breath work is a menopause power tool. It calms down the nervous system, regulates emotions and mood, aids sleep, and may reduce hot flushes. The mind and body are interconnected, so this body scan will help you improve the well-being of both. This is the body scan. It'll take about 30 minutes, and it allows you to connect with your physical experience in the moment. So, find a comfortable position, ideally lying on a mat on the floor, or on your bed, or if you prefer, you can sit on a chair. Closing your eyes or leaving them open if you feel that would make you stay awake, because the idea here is to be alert and awake and open to whatever experience is present in each moment. So, make yourself comfortable in whatever position you choose, and then bring your attention to your breathing, following the natural rhythm of your own breath. Not trying to force or change it in any way. So, now, on your next in-breath, move your attention from the breath, through the body, down to your feet, and we first focus on the left foot, the toes of the left foot. We are noticing from moment to moment, the physical sensations in the body, connecting with our physical experience, moving out of the mind and as much as we can. So, letting go of the shoulders and moving our attention down the arms. Bring your attention now to the hands, the fingers, palms of the hands. You may notice a little tingling or pulsing, moving our attention now into the head, having a sense of the heart bone of the skull as it surrounds the brain. Your scalp and the hair that grows there each out-breath is letting go. When you're ready, you can gently open your eyes.
Tags:
Mindfulness
Meditation
Reassuring
Script:
Hello friend, today you will find a simple and very effective technique that will help you to take another step toward developing mindfulness. Take a comfortable position for meditation. Make sure that you're comfortable in this position. Make sure your back is straight and not touching the wall, the back of the chair or any other external support. Feel your chest expand, your shoulders drop and relax. Take a smooth and deep breath in, exhale, release all the tension. Keep your eyes open and gaze straight ahead. Try not to blink for three breaths. Keeping your eyes open and your gaze straight ahead, shift your attention to your peripheral vision. Your gaze is straight, but your attention is on the colors, shapes and textures of objects on your right and left within your field of vision. Slowly close your eyes and continue to observe objects, colors and textures with your attention. Turn all your attention to the right hand space of your body. Scan the space behind your body with your attention. Feel the space to the left of your shoulder, above your head, below your feet. Embrace with your attention all the space around your body at the same time. Turn all your attention to the sensations of breathing. Now observe, not breathing itself, but the sensations of breathing. Turn your attention to the perception of the most subtle sensations. Your task in this practice is to learn to identify what your attention is distracted by, thoughts, emotions or sensations. Every time you notice that you are distracted by a thought, say thought. Every time you notice that you are distracted by an emotion, name this emotion. If you are distracted by sensations in the body, say sensations. And then, with gratitude to yourself, return your attention back to the practice of observing the breathing sensations. Remember it doesn't matter how many times your attention is distracted from the practice. For success, it's enough to return your attention back to the practice just one more time. Take a deep breath in, and a deep breath out. Feel how the fresh air is filling your body. Feel how your general state has changed during this practice. Slowly open your eyes. Thank yourself for this practice and the time spent with yourself. Practice meditation regularly to develop your skill of presence and mindfulness. Ahead of you is a fascinating path of personal discoveries. See you at the next meditation.
Tags:
meditation
confidence
self-care
Tags:
Sleep
Calm
Meditation
Script:
Hello friend, for complete relaxation I suggest you lie on the back with your arms and legs outstretched. Make yourself as comfortable as possible. Slowly close your eyes. Take a deep breath in and a long breath out through your mouth. With each inhalation and exhalation, the feeling of relaxation in the body is increasing. The stream of thoughts is slowing down and the tension is going away. A wave of relaxation is passing through the body. You are in a comfortable space alone with yourself. As you breathe out, let go of all thoughts about this day, all its events and situations. Let go of everyone and everything that is not part of objective reality at the moment. Feel your body. The body missed you. During the day, you pay a huge amount of attention to a lot of different things and your body carefully helps you. It lifts you, carries you, hears and feels you. It does everything you ask. Now you have a great opportunity to make your body a worthy gift, to nourish it with your attention. First, focus all your attention on a small area of the body above the upper lip. Continue. Feel how the cool air is touching your nostrils on the inhalation and passing further, filling up your lungs. Feel how the chest is opening slowly and gently as you inhale. Feel which inner state you want to wake up with. Feel this state and let it spread throughout your whole body. Turn your attention to the top of your head. Observe the sensations on your head, the most subtle sensations. So many thoughts and decisions every day. Day after day, your brain has been actively working, processing all your thoughts. Let it rest now. Feel how it is relaxing along with the temples, forehead, ears, eyebrows and the area between the eyebrows. Try to feel how the area between the eyebrows is relaxing. Feel the cheeks, cheekbones and lips. How many times did they break into a sincere smile today? Feel the teeth, gums and palate. Feel all the taste buds in your mouth, every receptor on your tongue. Now your attention can be so agile that you are able to distinguish the most subtle sensations both outside and inside the body. Pay your attention to it. This is a form of gratitude that will help the body to be filled with energy for future achievements. Walk with attention along the surface of the neck, slowly, with care and self-love. Your neck, fragile and strong, carries your head on the shoulders. Go down with your attention along the arms, from the shoulders to the elbows, slowly, with love for yourself and your hands, which are so obedient and faithful to you. You can feel the sensations not only on the skin. There are sensations in each muscle, each ligament and bone. Sharpen your mind to search for the most subtle sensations. Delve deeper into sensations and into the feeling of gratitude toward your body. Feel the palms and fingers of both hands at the same time. Feel the gentle touch of air on your hands. Feel how they are relaxing, releasing the remnants of tension after all the activities of today. Walk with your attention along the back. From top to bottom, from the shoulder blades to the sacrum, collarbones. Feel the sensations in the area of the collarbones. Feel your chest, abdomen. Slide your attention from the lower back down the inner surface of the thighs. Or the outer surface of the thighs for the most subtle sensations. Give generous attention to your knees and calves. Feel your feet and toes on both feet. Feel the whole legs. From your birth, they do so much for you. They are so supportive. They help to carry your body throughout the day and they deserve your gratitude. Feel the heartbeat. You can put your hands in the area of the heart and feel how it is beating, how the heart valve is contracting, how the blood is traveling through the veins, filling the body with warmth and vital energy. All your life experience is available to you because every second your heart beats without stopping or resting. Fill your heart with love and gratitude. Feel how love and gratitude are spreading from the heart throughout the body, nourishing it with a special feeling of warmth, light and ease. Feel how this sense is replenishing you and extending beyond your body, filling all the space around you. Thank yourself for this practice and just keep being in the sensations. Feel, observe and fall asleep.
Tags:
Peace
Visualisation
Meditation
Script:
Greetings, friend. This meditation practice is dedicated to your inner space from which an external reality is created. When you are at peace, you have the opportunity to perceive things that are happening in your life more clearly, acutely and objectively. The scale of a person is equal to the scale of a situation that can take him out of peace. During the day, our attention habitually directs all the channels of perception outside. We actively communicate with the outside world and receive information. Gently close your eyes and turn your attention to the sensations. Let the flow of thoughts slow down in this moment. All thoughts are only about the sensations that you are observing at the point between the eyebrows, on the surface of the head and inside the head. The channel of sound perception is going within. You are more and more clearly aware of the sounds inside your body. You are listening to your heartbeat. Feel the sensations on the tongue. Feel the sensations of breathing. As you inhale, walk along the air through the nose into the lungs. Feel how they are filled with oxygen and open, lifting the ribs, chest and collarbones. Notice your current inner state, don't evaluate it, just notice. Take a deep breath in and a relaxed breath out through your open mouth. Take another breath in and breathe out. Breathe in and breathe out. Breathe in and breathe out, full of relaxation. Release the remnants of tension and deepen your state of peace. Your breathing is deep and conscious. Imagine and feel you are on the shore of the ocean. Soft sand, transparent water, complete calm, absolutely still surface of the boundless ocean. You feel very good. The ocean is gently and pleasantly touching your feet and you are looking with interest into the transparent water. You can see grains of sand dancing in the water near the shore. There are as many of them as you have thoughts in your head. The fewer thoughts, the fewer grains of sand, the more transparent the water, the clearer and better all the beauty of life in the vastness of the ocean is visible. And while this practice is going on, the flow of thoughts is calming down. The consciousness is clearing up, just as the ocean becomes transparent when sand settles to the bottom of calm water. And if thoughts are grains of sand in the water that determine the transparency and clarity of perception, then emotions determine the weather, the speed of the current, the strength of the flow, the presence of rocks, stones, icebergs and other conditions. As a storm lifts sand from the bottom, so strong emotions can stir up countless thoughts giving rise to haste, worries, tension and loss of clear perception. Now you are sitting on the ocean shore, feeling and realizing with your whole body the unbreakable connection of the ocean with your emotions and thoughts. Even if the ocean was recently stormy and the water was muddy, now every sand grain of your thoughts is settling to the bottom and subsiding, and the space of your consciousness is becoming crystal clear. With this, you shape your reality through your thoughts and emotions. Peace is not the absence of emotions and feelings, it is the realization that you are able to manage them without fear, out of love. Now the rays of sun are shining through the clear ocean waters of your consciousness. You can see everything through to the very bottom. You are accepting and recognizing all your thoughts and states. The sand has settled, and in this calmness, you are realizing how much free space you have. The longer you stay in this space, the more clearly you feel it, the sooner great ideas will begin to be born here, ideas that inspire great actions. But for now, it's quiet and peaceful here, and you are in this present moment. You are observing your slow and calm breathing, and feel that the whole space, the whole ocean, is grateful to you for the opportunity to relax from the endless number of sand grains and never-ending waves that pollute the water. Feel how the forehead, the back of the head, and the jaw are relaxed. The shoulders are lowered. The arms, chest, abdomen, lower back, buttocks, hips, thighs, calves, and feet are relaxed. Absolute tranquility and relaxation. This is your basic state. Out of this state, it is easy to dream and manifest, to produce, to create. It may be that when you start creating and coming up with something out of this state, you have thought about some limitations and unattainability, or any other thoughts that may restrain you. Now you know that you can manage the weather. Notice the moments when a wave of emotions stirs up the sand grains of thoughts in the ocean of your life. Smile. It's normal that this happens. Just let these grains of sand settle to the bottom. Help the wave of emotions to return back to this state of peace. Trust and enjoyment. It's normal that the grains of sand go up and the water gets muddy. You always have the opportunity to bring peace to any process in which you are in, and everything becomes crystal clear again. What would you like to create out of this crystal clear space of peace? How do you want to manifest yourself? Which inner states do you want to feel? What kind of experience do you want to live? Notice your current inner state. Now you have the opportunity to bring the state of peace to any situation in your life. Take a deep breath in, and a full breath out. Thank yourself for this practice, and gradually open your eyes. It's not so important what you'll do, it is important what state you will fill this occupation with. Keep clarity and manage the weather in the ocean events of your day.
Tags:
Tired
Meditation
Fatigue
Script:
Hello friend, fatigue is a sign that you need to pay attention to the body and release tension. Thank yourself for deciding not to ignore your fatigue, for choosing to pay attention to your internal state, because neglecting the signs of fatigue can lead to burnout and even depression. Take a deep breath and slowly let it out. Take a comfortable seat, straighten out your shoulders, pull the top of your head up to the sky and close your eyes. During this meditation, different images may emerge, but do not analyze them, just observe them. Turn your attention to the top of your head, temples, forehead and cheeks. Feel how your jaw, the back of your head and neck begin to relax. Feel the softness in your shoulders. Feel the sensations in both hands at the same time, in your wrists, palms and fingers. Turn your attention to your shoulder blades, square your shoulders, straighten your back. Take a deep breath in and a longer breath out. Feel the sensations on your back, feel how the skin is coming into contact with your clothes. Turn your attention to your collarbones and chest. Take another filling breath in and prolonged breath out. Feel the surface of your abdomen, lower back, buttocks, front and back of the thighs, calves and shins. Feel your feet and all your toes at the same time. Take a deep breath in and a relaxed breath out through your mouth. It can happen that we try too hard or overestimate the importance of some occasions. There may be some expectations from events or people, and this can give rise to physical or mental tension. Feel where the fatigue has accumulated in the body. What does it feel like? What form does this fatigue have? What color? What size is the fatigue? Allow yourself just to observe these sensations without avoiding them or sticking to them. Life is a large color palette of feelings and sensations, and this sensation in the form of fatigue is obviously very valuable. Imagine that it's your friend who definitely wants to tell you something. Imagine you are sitting by the fireplace. Imagine you are sitting by the fireplace looking at the flames and listening to the soft crackle of burning wood. Suddenly you hear a knock at the door and you realize that the fatigue has come to visit you. You invite her in, greet her like a dear guest, offer her a seat in a cozy armchair by the fireplace. You pour her a hot, delicious tea into an openwork mug, look at her and realize that fatigue wants to tell you the reason why she's here. Listen to her. Right now, allow yourself to see what the causes of your fatigue are. Which event, person, decision or situation it's related to. Feel how the distance between you and the image in which fatigue came to you increases, gets further away. Take a deep breath. As you exhale, feel how the images of the reasons of your fatigue are getting even further. Once again, breathe in, breathe out. The images are already so far away that they have turned into just a dot. Take a deep breath. And with an exhalation, visualize how the image of your meeting with the fatigue completely disappears. Only a blank screen remains in front of you. Now you can notice and distinguish the most subtle shades of your inner state. You can recognize the most delicate sensations along with the strongest ones. You can see the signs and causes of your condition. From this point, you can make better decisions. How can you take care of yourself and your inner state? What do you want right now? Perhaps something you desire has come to mind. Explore it. Feel what will happen if it comes true. This desire can be anything, big, small. It may seem unattainable or, on the contrary, insignificant. One way or another, now it's worthy of your attention. You can allow yourself this desire and create the conditions for it to be fulfilled, easily. Imagine that your desire came true. How will you feel when you realize that it happened? Feel how this sense is fulfilling all in you. Feel this sensation with every cell in your body. Feel how it's spreading all over your body. Within this joy, trust and gratitude, feel this lightness. As you exhale, feel how it's spreading throughout your body. Release your inner state now. Thank yourself for the practice. Thank the fatigue for showing you something very valuable. Thank yourself for thinking of yourself. Gently rub your palms and slowly open your eyes.
Tags:
Loneliness
Meditation
Awareness
Script:
Hello, take a seat and make yourself comfortable. Take a deep breath in and a relaxed breath out. As you exhale, let go of all the excessive tension and gently close your eyes. As you inhale, lengthen your back, slightly pull the top of your head up to the sky. And as you exhale, feel how a wave of relaxation is passing through your entire body. There are many ways to stop feeling lonely and only one of them guarantees that the suffering from the feeling of loneliness will stop forever. The thing is that relationships with the world begin with your relationship with yourself. Now, feel your breathing. Turn your attention to the sensations of breathing. Feel how the cool air is touching your nostrils as you inhale and the warmer air is touching your nostrils and upper lip as you exhale. All your attention is on the sensations of breathing. Breathe in. Breathe out. Have you ever noticed how astonishing it is? When you are interested in yourself, your inner state, your life, when you explore your life, your relationships with yourself and with the world with interest, then in some unexpected way, you attract the interest of other people to yourself. Take a pleasant, smooth breath in through your nose and take a relaxed breath out through your open mouth. Your eyes are closed, but your attention is active and you continue to perceive reality. Turn your attention to the space around your body. You can sense distances, textures, objects, colors, sizes of objects in the space around your body. Have with your attention everything that is situated and that is happening to the right of your body, behind, to the left of your body, above your head, below. Take a deep breath in and a prolonged breath out. You feel relaxation and trust. Let's go on a little journey. Imagine railway tracks. Imagine a train. The train is simply traveling along its rails, on its own specific route, at its own pace, stopping at those stops that are planned and that the train requires. Different people are getting on this train. Someone is traveling by this train one stop, someone two, someone five, someone even more. Someone is getting off this train right now. Someone had such a good time on this train, thanks to it he met wonderful people, made interesting discoveries, saw new places, new landscapes. If the conductor of this train did not like a passenger, then this passenger was taken off at the nearest station. The train saw so many people and events. Someone left their mark on this train. Someone disappeared without a trace. But the train has continued and is continuing its way. The thing is, it does not know where the final stop is. It only knows that the rails are laid and the task is clearly set. To drive all the way from the beginning to the end. This train is you. You are moving along your own unique path. You are this train that travels at its own pace and on its own lifeline. It happens that your paths intersect with the paths of other people. With someone for a moment, with someone for a day, with someone for years. And it is inspiringly valuable that there is an opportunity to travel part of your way together with someone else. Straighten out your shoulders, lengthen your back, inhale deeply, and as you exhale, feel how a wave of relaxation is passing through your entire body. Passengers come and go. There is only one passenger for whom the paths never diverge. One passenger whom it is time to notice and appreciate their contribution to your life, to your path. This is you. And even if you feel lonely now, realize that there has always, absolutely always been the closest, the dearest, and the most beloved person next to you. This is you. Only you know how many obstacles, difficulties, victories, and joys you have passed in life. Only you know by totally experiencing it from the inside how it is to go your own unique special way, how vital it is that you have yourself. Thank yourself for always being there. There is no longer any reason to look for someone who should accept and recognize you. Someone who will save you from loneliness. You've already found them. It's you. Feeling lonely means lack of interest. Try to become enthusiastic and interested, first about yourself and then about your life. What do I love? What do I feel? What do I want? What do I like? What do I want to see? What do I want to create? What can I do? What am I good at? Follow the interest and life will open up for you. Love your own company. You will never be alone. You will become a magnet for people and situations that are worthy of you. Take a deep breath in, and a relaxed breath out through your open mouth. How do you feel now? How can you support yourself right now? Perhaps these are some words, perhaps an act. What do you need now? What feelings, emotions, states and events do you want to experience? What do you want to fill your day with? Give attention to all your feelings and sensations without avoiding them. Take another deep breath in through your nose, and breathe out through your open mouth. Gently rub your palms and with all tenderness and love, embrace the closest person who walks with you your unique, special and such a beautiful path. Hug yourself. Mentally or out loud say, I am here, I exist and I love you. Gradually open your eyes.
Tags:
Sorrow
Grief
Visualisation
Script:
Hello friend. For this meditative practice, you can cover yourself with a blanket if you want. Take a comfortable sitting or lying position. Take a deep breath in. And exhale a smooth, prolonged breath out. Turn your attention to the sensations. Feel how pleasant it is for your body to be in this position. Notice the emotions and feelings that you're having at this present moment. What do you feel now? Everything that you feel or do not feel now is absolutely normal and natural. Let yourself just be. Just observe the sensations. Notice everything as it is. Immerse your attention deeper in the sensations. Feel your face and relax it, your forehead, temples, eyebrows, nose, cheeks, lips, tongue. Make sure that your jaw is open and relaxed. As your face is being relaxed, relaxation in the body is also increasing. Feel it. Turn your attention to your feet. Relax them. Along with relaxation in the feet, a wave of warm and pleasant energy is rising through your body. Do not evaluate the sensations, just observe. And immerse your attention in the perception of the most subtle sensations. Turn your attention to the chest area. Can you hear your heart beating? Observe. Feel how your heart is beating. With each inhalation and exhalation, bring more and more feelings of peace and relaxation into the work of your heart, into the work of all elements of your system. Now, you don't have to observe your thoughts, feelings or emotions. You don't need to get carried away with them or react to them. Now, you don't have to observe your thoughts, feelings or emotions. You don't need to get carried away with them or react to them. Observe the sensations, that's all you need. Imagine you are in a spacious and beautiful park. Sunset light is breaking through the branches of trees, a light breeze is blowing, the sound of water is heard somewhere nearby. Look around. Do you like this park? Are there many people in it? The atmosphere of this park always reflects your inner state. Your every emotion, every feeling lives in this park, walks here, exists here and makes its contribution to the general atmosphere. Think about sorrow. Do you feel that sorrow is also here in this park? Let it be and observe your sensations. How do you feel about the presence of sorrow? What do you want to do now when you realise sorrow is somewhere here, somewhere close? Any of your sensations are absolutely normal and natural. You are walking through the park and notice a building. You are coming closer, reading the inscription at the entrance and realising that this is a theatre. You are opening the door, going inside and finding that there is no one in the lobby. Lobby, stairs, hallways are empty. Listen, behind the closed doors of the theatre, something is happening on the stage. You decide to come in and take a look. You decide to alt. You decide to go in and take a look. Sit down on the most comfortable chair. Feel that your body is relaxed, that you feel good and pleased. The curtain is opening. An artist is appearing on the stage and beginning the performance. In the spotlight, you see the artist and the performance more and more clearly. And the more you look, the more clearly you realise that this artist is the personification of sorrow. What does she look like? What is she wearing? What is this story that sorrow is telling in her performance? The more you observe, the more clearly you understand that sorrow is performing only for you. You are not just watching the performance, you are getting to know every shade of the entire palette of feelings and emotions that are currently being experienced on the stage. You understand what this performance is about. You understand sorrow and feel it together with the artist on stage. In this performance, there are so many opportunities to experience the whole range of feelings. It's so honest, brave and sincere that you feel the whole palette of emotions as part of yourself. Allow yourself to experience and express these emotions completely. Something has been experienced, it passed, and now has the right to be released. Release it. Release with love and gratitude. The performance is ending. Feel gratitude toward this artist, toward the sorrow. Feel gratitude for allowing yourself to experience these feelings and emotions. Feel gratitude toward this artist, toward the sorrow. Feel gratitude for allowing yourself to experience these feelings and emotions. Pay attention to how the atmosphere in the theatre has changed. What emotions and feelings is the artist experiencing on the stage now? Feel that the place that was filled with sorrow has been freed. As you inhale, fill your heart with feelings of love and gratitude. As you exhale, feel how these feelings are spreading from the heart throughout the body. All emotions and feelings on the stage of your life are equally valuable. Take a deep breath in, and a full breath out. Your strength is in accepting yourself and your feelings. Your freedom is in allowing yourself to experience and let go of all feelings as they are. Take another full deep breath in, and exhale a relaxed breath out. Let the smile on your face reflect the peace and joy of your heart. Thank yourself for this practice. Rub your palms together and, remaining in this state, gently open your eyes. What do you want now? Now, give yourself exactly what you need. Thank you for your attention and care for yourself.
Tags:
meditation
doubt
self-care
Script:
Greetings, friend. Make yourself as comfortable as possible, square your shoulders, lengthen your back, feel the space around you, feel how comfortable you are with your body in this position. Take a few, smooth, conscious and deep breaths in and out. Feel how your back, from the tailbone to the top, is straightening and being stretched out as if being pulled up by a string. Raise your shoulders a little, pull them back and lower them down. Feel that the chest is open and the upper body is being pleasantly relaxed. With mere intention, slightly pull the top of your head up to the sky. Feel that the head has taken a calm, comfortable and steady position. Let your eyes be open now. Keeping your gaze straight in front of you, turn your attention to the sensations. Realize with your attention all the objects, colors, shapes and distances. The gaze is directed straight and the attention is noticing everything that's happening around you. Slowly close your eyes and continue to observe with your attention the objects, colors, textures and distances that are located in front of your body. Feel what is located to the right and left of the boundaries of your body. Everything that is located behind, above your head and under your body. Turn your attention to the sensations of breathing. Get ready to dive into a little visualization that will help you make a good decision. It will be good not because it's logical, not because it's simple or correct. It will be that good because it is accepted out of love and in total honesty with yourself and the world. Now all your attention is focused on the sensations of breathing. You are sitting on a cozy bench in a spacious, beautiful park on the shore of a lake. Look around, wide paths, beautifully planted gardens around the lake. What else do you see? What time of year is it now? What time of day is it now? What fragrance is floating in the air? Take a deep breath in. Feel how peace and harmony are filling you and the atmosphere of this wonderful place. There are no worries, no duties, no anxieties or concerns. You have an unlimited amount of time. In this state you feel that you are ready to make any decisions with ease. You feel trust in yourself and the world. Trust that all processes and situations in your life are solved in the best possible way. That the best answer to any request will definitely manifest itself, and you will perceive and recognize it as such. And you will definitely have all the necessary strength and qualities, all the necessary skills and circumstances, so that every situation and task is resolved in your life in the best way. With this calmness and trust, you continue to look at the lake and notice a boat is floating on the water. There are two people in the boat. They are so different that they make you interested. You decide to observe these people in the boat. The more you observe, the more you realize that these two people are two versions of you. You're looking at the first person. In all his behavior, pose, gaze, facial expression, habits and movements, you can see that he made a decision out of thoughts about fears, out of uncertainty, out of uncertainty, out of a desire to get a result in the easiest way. Now, looking at this person, what do you see? Was this a wise decision, or an excuse for inaction? Was it a step of expansion, a step of recognizing yourself and your sincere, real desires? You can see it all so clearly and distinctly. You're turning your gaze to the second person and realizing that he made a decision out of love. His choice found a response in his body. At the deepest level, he felt this is the way to act and trusted his sensations. Now he's looking at you as if from the future. What is his inner state? What experience did he have? What conclusions did he draw? In each of these two people in the boat, you can see the results of the decisions you have made. You are turning your attention back to the sensations of breathing. Breathe in, breathe out. The closer this boat is to the shore, the more obvious it becomes. Your decision has already been made by the sensations you've noticed inside you. It has already been accepted at the heart level. Feel it. All you are to do is agree with it on the level of the mind. It means letting go of all the expectations, conditions, fears and worries. Just feel that it's possible and do it. Let go with gratitude everything that holds you back from implementing decisions already made at the heart level. As you inhale, be filled with a sense of confidence. As you exhale, let go of everything that holds you back. As you inhale, be filled with trust in yourself and your sensations. As you exhale, release the remnants of tension. As you inhale, be filled with interest in the happy unknown of the future. As you exhale, feel ready to take a step toward the realization of your decision. Your breathing is smooth and calm, light and free. Feel your inner state right now. Let a slight smile on your face reflect the peace and joy of your heart. Take a deep breath in. Notice your body, its boundaries and position in space. Thank yourself for this practice. Rub your palms together and staying in this state, gently open your eyes.
