Before we begin,
Find a quiet place where you can sit or lie down comfortably without any interruptions.
Make sure that your back is supported and your body is fully relaxed.
Now gently close your eyes or if you prefer keep the soft gaze on a fixed point.
Slowly start to notice your breath without trying to change it.
Simply observe how the air flows in and out of your body.
Take a deep breath in feeling your lungs completely.
Hold the breath for a moment and then exhale slowly.
Release any tension that you may be holding.
Repeat this process two more times,
Each time feeling your body relax more deeply.
Allow your breath to return to its natural rhythm.
Notice how with each inhale a sense of calm and stillness expands within you.
With each exhale feel the tension and worries dissolve,
Leaving you in a state of peace and receptivity.
As the Stoic philosopher Marcus Aurelius said it is not things themselves that disturb us,
But our opinions about them.
This wisdom reminds us that we have the power to control our emotional reactions through our perceptions and interpretation of events.
It is not external events that determine our emotional state,
But how we choose to view and understand them.
Now I invite you to bring to mind a recent situation that caused your emotional discomfort.
Visualize it clearly but without any judgment.
Observe it as if you were a neutral spectator.
Take a deep breath and ask yourself.
What opinions or judgments do I have about this situation?
How am I interpreting what happened?
Take a few moments to explore your thoughts and beliefs about this event and notice how these thoughts influence your emotions.
Now imagine that you can separate the event itself from your interpretation of it.
Visualize the occurrence as something neutral,
Devoid of your judgments and opinions.
Take a deep breath and ask yourself.
How does it feel to view this situation neutrally?
What changes in your emotional experience?
Next explore alternative ways to perceive this situation.
Are there other possible interpretations that could lead to a more balanced emotional response?
This is not about forcing a positive perspective but finding a more objective and less disturbing view.
Take a few moments to practice these alternative perceptions.
Observe how your emotions change as you modify your interpretation.
Remember it is not the events themselves that disturb us but our opinions about them.
By cultivating awareness of our interpretations and the ability to modify them we develop greater emotional independence.
Carry this lesson with you throughout the day.
When faced with challenging situations remember that you have the power to choose how you interpreted them.
Gradually bring your attention back to the present moment.
Notice how your body feels after this practice.
Feel the weight of your body and the surface supporting you.
Gently start to move your fingers and toes slowly awakening your body.
If you wish you can make some gentle movements with your neck and shoulders.
Take a deep breath feeling your lungs completely and as you exhale imagine releasing any residual tension.
When you feel ready slowly begin to open your eyes.
Take a moment to notice how you feel now.
Observe any changes in your mood or thoughts and carry with you the stoic wisdom and the power of your perception as you return to your daily activities.
