During this exercise we will be alternating muscle tension and relaxation,
Mindfulness of the breath and positive emotions.
Let's start sitting comfortably with the feet flat on the floor,
Back straight,
Shoulders and arms relaxed,
Hands that fall comfortably inside the thighs.
Keep your chest open,
Chin slightly down and when you are ready close your eyes.
Notice your body and notice your breathing.
Take two deep and slow relaxing breaths,
Noticing how the belly expands and creates space when you inhale and how the body relaxes each time you exhale.
Continue breathing in a soft,
Easy way.
Now we will immerse our whole body,
Mind and heart in a sea of positivity and joy.
To do this,
First we need to activate our body to prepare it to receive all these positive vibes we want to acquire,
We want to receive.
Let's start.
Take one deep and slow relaxing breath and pay attention to your upper body.
This upper body includes your head,
Your face,
Your neck,
Your shoulders,
Your arms,
Your torso,
Your back and your abdomen.
Really connect with these areas.
Notice how they feel.
Now inhale and at the end of the inhalation activate this whole region,
Putting tension in the arms,
Shoulders,
Back,
Chest,
Abdomen,
Face,
Neck and hold it.
Notice the tension.
Exhale and release at once.
Continue breathing in an easy,
Soft way and pay attention to the sensations of the body.
Now bring to mind a moment where you experienced joy and happiness or just focus on the emotion itself.
Focus on you feeling joyful and happy.
Notice how you feel when you are happy,
When you feel joy.
Now each time you inhale bring these positive sensations to each part of the upper body.
At all moments allow your body to express itself.
If this memory makes you smile,
Allow it to happen.
Enjoy this moment.
Take one deep and slow relaxing breath and at the end of the exhalation notice your lower body.
Your lower body includes your glutes,
Lower belly,
Legs and feet.
Let's activate this area,
Putting tension.
Take one deep breath and with the inhalation create tension and hold.
Exhale and let go at once.
Notice the sense of relaxation.
Let's nourish this region with positive sensations.
Bring to mind this memory of being happy,
Of feeling joyful.
Connect with each part of this experience,
How your body feels,
How your mind feels,
How your heart feels.
There is so much light with joy and happiness.
Now with each inhalation we will bathe each part of our lower body with this energy of joy and happiness.
Exhale and allow the healing process to happen.
Remember if this memory makes you smile,
Makes you laugh,
Allow it to happen.
This is an expression of healing.
Now take one deep and slow relaxing breath and bring your attention to the whole body.
We will activate the whole body at once and then we will bring all this positivity of being happy or feeling joyful.
Inhale,
Tense the whole body and hold.
Release and let go of the breath and the tension.
Feel how the body feels right now.
Now bring to mind this moment of joy or happiness and with each inhalation we will start to put this energy in each part of our body.
If there is any area in which you have some discomfort or pain,
Allow this energy to stay there for longer time.
Bring in more positivity,
More energy of joy and happiness.
Allow it to reach the deepest area of your own being.
Everything is happening right now.
Take one deep and slow relaxing breath and at the end of the exhalation let go of the exercise and connect with the space around you.
Don't open your eyes yet.
I want you to keep this in mind before coming back to the real world.
You have the power to create these positive states in you,
To support your healing and you can access it at any moment.
Whenever you are ready,
Open your eyes.
Thank you.
