Written Instruction:

I settle into my place of prayer, where I feel comfortable, safe, and undisturbed. I take my seat. I sit upright on the chair, my lower back supported by the backrest. I begin with body awareness:

I sense the areas where my thighs, my sitting bones, and my back touch the chair.
From my sitting bones, I let my attention move downward and feel where my feet touch the ground.

I feel my weight — how I am being carried by the ground, by the chair.

„“I let myself go, I allow myself to be carried by you, God, who carries me.”

Now I bring my attention back to my lower back.
From there I sense upward, along the outside, little by little…

I feel my neck and shoulders.

From there I move into my upper arms, sensing the skin in contact with clothing and body.

I continue downward into my forearms

and arrive at my hands.

I feel the outer surfaces of my hands and the inner surfaces.

Now I gently turn my attention to the movement of my breath.

I sense the tip of my nose and notice how the air flows in and out.

Perhaps I notice a difference between the cooler air as it enters and the warmer air as it leaves.

I notice how my chest gently rises and falls as I breathe…

how it expands and contracts…

and further down, how my abdomen moves forward and back.

Now I slowly turn my attention inward.

Ich nehme wahr, wie ich jetzt gestimmt bin... Ohne zu bewerten. So wie ich jetzt bin, darf ich sein. Ich muss jetzt nichts leisten…

"Ich bin in Deiner Gegenwart, Gott, in Deinem Licht. Du weißt, was ich brauche.

Ich lasse mich ein, auf Deine liebevolle Nähe und auf Dein Wirken in mir."