Meditation: Exercise Of Deep Contemplation
This exercise of meditation and body awareness seeks to help us to deepen the training of our capacity for contemplation. Contemplation is a practice or a technique of body awareness and visualization that helps us to connect with our present moment, with our here and now. And from this connection, we seek to generate states of well-being in ourselves.
Transcript
We will prepare our body and mind to practice the technique of connection and contemplation.
We will prepare ourselves to do a practice that will allow us to connect with the state of calm,
Tranquility and well-being through contemplation and self-contemplation.
Through this practice of active and conscious relaxation,
We will connect with our neutral object of peace and tranquility,
But in the same way,
We will perform a deep exercise of self-contemplation.
We will become aware of contemplation as a tool and practice that helps us to deepen in meditative states and that will benefit us in the process of connecting with our outer and inner world,
Thus producing in us states of calm and well-being.
To begin this exercise,
Please allow yourself to take a comfortable posture.
Place your hands on your thighs and close your eyes.
Let's bring our attention to our breathing.
We will try to inhale and exhale deeper and calmer each time we are breathing.
We will train that ability that we already have within us to let go of any worry,
Negative thinking or discomfort that might be within us by bringing all our attention to our breathing.
To go deeper in connecting with the calm breath,
We can support our inhalation and exhalation,
Adding the count from 4 to 1.
We are now inhaling on 4,
3,
2,
1.
Exhaling on 4,
3,
2,
1.
Again,
We are inhaling 4,
3,
2,
1.
Exhaling 4,
3,
2,
1.
We can continue with this counting ourselves to improve our connection with our breath.
With our eyes closed and our breathing being free and calm,
We are now opening up to become aware of the shape of our face and our head,
Both relaxing.
We are loosening our forehead muscles,
Relaxing our eyelids,
Cheeks and lips,
And we are becoming aware of the shape of our neck and nape.
Our muscles are relaxed.
With each breath inwards and outwards,
We are loosening the muscles of the back of our neck to improve the circulation of blood to our whole brain,
And we are becoming aware of the shape of our shoulders,
Our arms,
Forearms and hands,
Relaxing.
Every time we are breathing,
We are loosening our shoulders,
Our arms,
Our forearms and hands a little more.
We are also loosening our thorax and our whole back more and more.
With every inhale and exhale,
We are getting aware of our hands.
We are becoming aware of the shape of our abdominal and lumbar area,
All being without tensions,
And we are becoming aware of our soft and calm breathing.
We are breathing deeply into the belly at abdominal level.
With each inhalation,
We can feel a pleasant dilation of our abdomen,
And with each exhalation,
The abdomen returns to its initial position.
And every time we breathe,
A feeling of tranquility is spreading to our whole body.
We are loosening the muscles of the face,
Neck,
Nape,
Shoulders and arms even more than before,
And we are becoming aware of our lower body.
Relaxation is spreading throughout our whole body.
With each soft breath in and out,
A feeling of relaxation in the lower abdomen,
Our buttocks,
Thighs,
Calves and feet can be felt.
And in a pleasant way,
We are getting conscious of the state of relaxation our body and mind are in at the moment.
To activate the conscious sensation of our whole body,
We are inhaling the air deeply.
We are holding it for a few seconds,
We are tensing all the muscles of our body,
And we are going to release all the air with a deep exhalation.
And now relax.
Pleasant awareness of the shape of our whole body in this posture.
And now we are going to do this exercise twice more.
Again,
We are inhaling the air deeply,
We are holding it for a few seconds,
We are tensing all the muscles of our body,
And we are going to release all the air with a deep exhalation.
And now relax.
Pleasant awareness of the shape of our whole body in this posture.
Last time,
We are inhaling the air deeply,
We are holding it for a few seconds,
We are tensing all the muscles of our body,
And we are going to release all the air with a deep exhalation.
And now relax.
Pleasant awareness of the shape of our whole body in this posture.
And with the exercise of deep exhalation,
We can take advantage of releasing those accumulated tensions that have remained in our body.
As we exhale,
We are releasing exactly these accumulated tensions in our face and head.
With each exhalation,
We are releasing the accumulated tensions in our neck and the back of our neck.
Each time we are expelling the air,
We are taking the opportunity of releasing the accumulated tensions in our shoulders,
Arms,
Forearms and hands.
With each deep exhalation,
A pleasant release of tensions,
A release of accumulated tensions in our chest,
In our back and in our entire abdominal and lumbar area.
With each deep exhalation,
Pleasant release of tensions,
Feeling of relaxation is becoming present,
We are consciously feeling it.
And each time we expel the air,
We release the accumulated tensions in our waist,
In our hips,
Legs and feet.
And with each deep exhalation,
We release all the accumulated tensions that might have remained in our whole body.
Pleasant feeling of relaxation of our whole body.
Now with the inhalation exercise,
We are taking advantage of it to reinforce the feeling of vitality and energy in our whole body.
With each deep inhalation,
There is a pleasant feeling of reinforcement for vitality in our whole body,
In our muscles,
In our whole being.
By inhaling reinforcement of vitality and energy,
Pleasant sensation.
And with this pleasant perception,
We are now choosing something like an image,
A situation or a sound that we are associating with a feeling of peace and serenity.
Whatever we prefer,
It can be a sea,
A cloud,
Sunset,
Star,
The sound of water,
Whatever we prefer.
And once we have chosen this neutral object,
We are focusing our attention on it and are contemplating it.
We are going to contemplate it as if it was right in front of us.
And we are contemplating it with our whole body,
With all our senses.
And while we are contemplating it,
Every time we breathe,
We let this feeling of peace,
Of balance and of deep well-being become stronger in our whole body,
In our whole being.
We are experiencing a pleasant and enjoyable contemplation of our neutral object.
And with this pleasant perception,
We are now going to change the object of our contemplation.
We will be changing it for ourselves.
And we are contemplating ourselves.
First,
As if we were in front of us,
We are contemplating our whole body.
And we are contemplating ourselves as if we were from one side.
And we are contemplating our whole body.
We are contemplating ourselves as if we were from behind.
And we are contemplating our whole body.
We are contemplating ourselves from the other side.
And we are contemplating our whole body.
And we are contemplating ourselves from below or from above.
And we are contemplating our body in this room.
We are contemplating the presence of our body in this house.
We are contemplating the presence of our body in this city.
And we are becoming aware of the place that our body occupies in this country.
And we are becoming aware of the place that our body occupies in the world.
And we are becoming aware that we are occupying a place in the universe.
And although our body is limited,
Our consciousness is unlimited.
And we are discovering the capacity of contemplation,
Something that is so important for us.
And now,
We are becoming aware again of our body here and now,
In this place.
We are leaning our back against the back of the chair for a few moments of pause.
Some very important moments to integrate this contemplative experience.
To integrate this pleasant feeling of deep well-being.
Discovering this capacity for contemplation that we are going to develop.
We are loosening the muscles of the face,
The neck,
The knee,
The shoulders,
The arms.
And we are taking advantage of these moments to perceive this sensation of peace,
Balance and serenity in our mind,
In our whole body.
And we are allowing this feeling of peace,
Balance and deep well-being to continue to accompany us for the rest of the day.
And with this feeling of peace,
We are now preparing ourselves to finish the session.
First,
We are activating three positive qualities of our personality.
Self-confidence,
Harmony of our body,
Of our mind,
And enthusiasm.
Enthusiasm for the positive things in our life.
For our life being full of meaning.
We are finishing now by breathing in and out deeply several times.
By wriggling our toes,
Our fingers,
By moving our facial muscles,
And by stretching ourselves.
First gently,
Then with a little more intensity.
We are allowing ourselves to take as much time as needed.
And whenever being ready,
Please open your eyes.
