Hi,
Welcome back.
Before we start the exercises,
I would like to give you a few tips that will be important throughout the whole program.
The Intero-Sub-Tiff program is composed by guided exercises that are based on meditative exercises that aim to make you learn more about your body and emotions.
Therefore,
Before starting each exercise,
There are a few important things that you can do to enhance the quality of your practice.
First,
Try to schedule in advance the time of the day in which you are going to do the exercises.
Think of this practice like going for physical practice.
That is,
Plan where and when you are going to do the exercise.
Avoid doing this practice during moments in which you are too tired,
Usually very early in the morning or very late at night.
This is a real mental exercise.
Thus,
The point here is not to make you sleep.
But don't worry,
It is very probable that with the benefits of the practice,
You will also have a better sleep quality.
Two,
Find yourself a comfortable and clean space in which you can sit for 10 or 15 minutes without any disturbance.
We are not used to look inside ourselves and any external stimuli at the beginning can be a major distraction.
With time,
You will be able to extend your concentration and you will be able to do these exercises pretty much anywhere.
Three,
Have a motivation to do the practice.
Before starting the exercise,
Examine your mind and clarify your motivation for doing it.
It can be become more relaxed,
To have a deeper understanding of your body and mind,
To gain control over your impulses,
Or even to be able to learn with this practice so that you can help others in the future.
Four,
Leave expectations behind.
We have the tendency to compare everything we do or know in life.
This is the first big mistake here.
Allow yourself to better accept the impermanence of your mind,
Body and life.
Thus,
Not every practice would be the same.
Some would be good and easy and some would be hard.
This practice is not intended to elicit positive feelings always.
Sometimes,
When we look inside ourselves,
We may not like what we see.
Many times,
We will face major beliefs and ideas and clinging to them too much will make us suffer.
That being said,
If you feel that the practice is making you feel too uncomfortable,
Please interrupt the practice.
Rose case scenario,
Look for professional help of a therapist.
Five,
Go slowly.
Be gentle and honest to yourself.
You can repeat the audios as many times as you want and if you don't feel comfortable to start a new exercise,
Just don't do it.
Allow yourself to make mistakes.
Be always open to learn with them.
Ask yourself,
What did it happen?
What is this experience trying to tell me?
What can I learn with it?
Finally,
Do not broadcast your feelings and discoveries with everyone.
It is normal to feel excited about a new practice and to rush to talk about it with the world.
But remember,
Some people might not be interested in your excitement and discussing your discoveries with them may only reduce your motivation.
Be sure to share your feelings and discoveries only with those close to you,
Those that you know that truly care about you.
With time,
This urge to broadcast your experience will fade away.
Whenever you feel lost,
Come back to this audio.
Having those guidelines in mind will help you overcome most of the initial barriers that you might face during the program.
So now,
Let's get to your first practice.
