I recommend to repeat this practice or a similar one during several days.
So let's start.
Sit comfortably with your back straight,
Shoulder relaxed,
Keeping a dignified posture and your chest open.
Carefully tuck your chin.
Close your eyes if that is good for you,
Otherwise find a spot on the floor to focus on.
Feel your body.
Notice your posture.
Become aware of your breath.
Take 3 slow and deep relaxing breaths.
Continue breathing normally but at all times remain close to your breath.
Now,
Bring to mind the stressful situation you are experiencing and while doing so allow it to be there,
Avoiding judgments and elaborations.
When we feel stress,
It affects all aspects of our being,
Our body,
Our mind and our emotions.
Let's take care of each of them individually.
With the situation in mind,
Pay attention to how it manifests in your body.
Do you feel tension or discomfort in any part of your body,
Perhaps your neck or your head or your chest or your throat?
Now,
Let's bring some space to these areas.
Take one slow and deep breath.
Visualize,
Feel or imagine fresh air coming in and opening space.
You can say,
Breathing in,
I open space to calm my body.
Hold the air for a moment,
Then slowly lay the air out,
Feeling how the body relaxes.
You can say,
Breathing out,
I let go all tension.
You can imagine the tension leaving your body.
At the end of the exhalation,
Make a short pause and rest in it.
Repeat this two more times.
Make the practice powerful,
Really imagining and feeling how the air creates space when coming in and releases tension when going out.
You can say,
Breathing in,
I let go all tension.
Continue breathing in a calm way,
All the time connected to your breath.
Now let's pay attention to our mind.
Take one slow and deep breath.
Visualize,
Feel or imagine how the air coming in brings space and slows down all those painful thoughts and ideas.
You can say,
Breathing in,
I create space and my thoughts slow down.
Hold your breath at the end of the exhalation and then slowly,
Slowly breathe out.
Visualize,
Feel or imagine that all negativity starts to dissipate when the air is leaving the body.
You can say,
Breathing out,
I let go all negativity.
At the end of the exhalation,
Make a short pause and rest in the serenity of this pause.
Repeat this two more times,
Always connected to your breath,
Allowing serenity to come to your mind and negativity to be released.
You can say,
Breathing in,
I let go all tension.
Continue breathing in a calm way and let's focus on the heart,
The center of your emotions connect with them.
These emotions want to help you but unfortunately this is not happening.
Gently allow them to relax.
Take one slow and deep breath.
Visualize,
Feel or imagine the air coming in opening heart space.
Feel how all those emotions start to soften.
You can say,
Breathing in,
I create space and revitalize my heart.
Hold your breath for a short moment,
Slowly breathe out,
Visualize,
Feel or imagine that the intensity of those difficult emotions start to decrease,
These difficult emotions start to dissolve.
You can say,
Breathing out,
I allow my heart to relax.
At the end of the exhalation,
Make a short pause and rest in the openness of this pause.
Repeat these two more times,
Staying always connected to your breath.
JustLibert to exhalation,
Within the Now for a moment feel your body,
Mind,
And body.
Feel your body,
Mind,
And heart as a whole.
Rest in this experience and stay as long as you wish or until the bell rings.
