Meditation: Identifying Our Space Of Calm And Tranquility
This meditation technique seeks that we can consciously connect with a place or a neutral space, which allows us to generate and maintain in our body and mind, states of calm and serenity. We want to train our capacity for contemplation. Contemplation is a practice that helps us to generate and maintain states of calm and serenity in our daily lives.
Transcript
We will prepare our body and mind to practice the technique of connection and contemplation of our place,
Our space of calm and tranquility.
Through this practice of active and conscious relaxation,
We are going to identify or connect with an object,
An image,
A place,
A sound or an experience that generates a state of calm and tranquility deeply within us.
With the help of this exercise of contemplation,
We are connecting ourselves with a state of calm and deep well-being.
To begin the 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.
If we wish to go deeper in connecting with the calm breath,
We can support our inhalation and exhalation by adding the count of 4 to 1.
In order to do so,
I will count downwards from 4 to 1 with each inhalation and exhalation.
We are now inhaling on 4,
3,
2,
1,
Exhaling on 4,
3,
2 and 1.
Again,
We are inhaling on 4,
3,
2,
1,
Exhaling on 4,
3,
2 and 1.
If we wish,
We can continue with this counting ourselves to improve our connection with our breath.
With our eyes closed,
Our body loose 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 knee.
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.
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 breath,
A feeling of tranquility spreads through our whole body.
We are loosening the face,
The neck,
The nape,
The 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.
Now to activate the conscious sensation of our whole body,
We are inhaling the air deeply,
We are holding it for a few seconds,
We make a tension of 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 make a tension of 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.
This time we are inhaling the air deeply,
We are holding it for a few seconds,
We make a tension of 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.
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 in 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 a pleasant release of tensions,
A feeling of relaxation,
It's becoming present,
We are consciously feeling it.
And each time we expel the air we release those accumulated tensions in our waist,
In our hips,
Legs and feet.
And with each deep exhalation we release all the accumulated tensions that may 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 of our 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.
Pleasant sensation.
And with this pleasant perception,
Which we are still keeping within us,
Let's stop thinking about this object with which we have connected.
And now,
Let's rest our back and relax our whole body on our chair to find a moment of peace,
To make a pause,
A very important pause that is now allowing us to integrate this experience deeply in us.
A very important moment of relaxation to integrate this experience.
We are loosening the face,
The neck,
The nape,
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,
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.
