In this exercise,
We will be alternating muscle tension and relaxation,
Mindful breathing,
And positive psychology.
This exercise can be done sitting or lying down.
If you are sitting,
Find a comfortable posture with feet flat on the floor,
Back straight,
Shoulders and arms relaxed,
Hands will fall comfortably inside the thighs,
Keep your chest open and chin slightly down.
Once you are ready,
Close your eyes,
Connect with your breathing,
And follow it with your mind's eye.
Take one slow and deep breath.
Notice how the air coming in fills your lungs and expands the body.
And at the end of the inhalation,
Hold your breath for a few seconds,
And then slowly exhale,
Letting any tension leave the body.
Slowly and deeply breathe in,
And while the air is coming in,
Notice the air massaging your face,
Your head,
Neck,
Shoulders and arms.
Hold the air for a moment,
And then slowly release the breath and let go of any tension in those areas.
Slowly breathe in,
Feel your chest and belly expanding,
Notice your back,
Hold the air in for a moment,
And slowly let go.
Notice how pleasant feels the body when it relaxes.
Breathe in slowly,
And notice your pelvis,
Glutes,
Legs and feet.
Hold the air in for a moment,
And release.
Connect with this sense of comfort,
The comfort of letting go of any tension.
Continue breathing in a soft way.
We will start filling each part of our body and mind with positive sensations.
But first we need to activate each area in our body.
To do this we will inhale deeply and softly,
And at the end of the inhalation we will hold the air as we were doing during our previous section.
And while holding the air we will tighten the area we are working on,
Listening to your body at all times.
This tension should feel always comfortable.
Then when I give you the signal,
Exhale and release the tension at once.
At all moments stay connected to your breath and to this experience.
Bring your attention to your head and face.
To activate this area slowly breathe in and hold your breath and while holding tighten the muscles in your face and head,
Tense your forehead,
Your cheeks,
Muscles around the eyes and mouth.
Hold,
Exhale and release the tension at once.
Continue breathing in a soft easy way.
And notice how your face and head feel right now.
Now let's bring some positivity to this area.
To do this bring to mind someone you love or a positive memory or a positive emotional state.
Start with the positive qualities of this experience,
This memory or this idea.
And now each time you inhale these positive sensations will start nurturing your face and your head.
Only with each inhalation.
Inhale,
With each inhalation this sense of well-being expands and is reinforced in your face and your head.
Now focus on your neck.
Let's activate this area.
Inhale and hold.
While holding,
Tense the neck,
Hold the tension and the air and exhale and release.
Breathing softly,
Notice how the neck feels right now.
To nurture our neck with positivity,
Think on a person or a being that you really love that makes you feel very good or a memory or an emotional state that are very positive.
Start with the sensations.
And each time that you inhale,
Allow that this air that comes in brings all these positive qualities to your neck.
Each inhalation is so pleasant and healing.
Positive sensations with each inhalation.
Enjoy this moment.
Pay attention to your chest,
Shoulders,
Arms and back.
Inhale and hold to activate this area.
Tense your shoulders,
Arms,
Make fists with your hands,
Tighten your chest and back.
Stay there for a moment and let go of the air and the tension.
It feels good.
To nourish these areas with positivity,
Bring to mind a positive memory or a loving being or a positive emotional experience.
Connect with the positive qualities and each time you inhale,
Let all these positive feelings to become part of your chest,
Shoulders and arms.
Breathing in,
Let it happen.
Each inhalation feels comfy and pleasant.
Now bring your attention to the abdominal region.
Inhale and hold.
Activate the belly region,
Tightening the muscles in your belly.
Hold tight and let go of the breath and the tension.
Pleasant sensation of letting go.
Let's observe how relaxed this area is right now.
Now let's bring some positivity to our abdominal region.
Bring to mind a positive emotional experience,
A positive memory or a beloved being.
Connect with the positive qualities of this memory and with each inhalation,
Allow that all those positive sensations expand and become part of your abdomen.
When positivity comes to your belly,
It is wonderful to know that you are able to generate positive sensations in your body and in your mind.
Your attention goes now to the lower body,
Your glutes,
Lower belly,
Your legs,
Feet.
Inhale and hold the air,
Tightening your thighs.
You can do that pressing your knees together,
Flex your feet,
Tighten your glutes and put tension in your lower belly.
Hold.
Exhale and let go at once.
Deep sensation of well-being.
Breathing in a soft way,
Let's bring positivity to these regions.
Bring to mind a positive memory or a loving being or a positive emotional experience.
Connect with the positive qualities of this experience and each time you breathe in,
These positive qualities become part of your lower body.
You don't have to do anything,
Just inhale.
Let it happen.
Now we will activate all our body.
Breathe in deeply and slowly.
Hold the breath and tense the whole body,
Your feet,
Your legs,
Your glutes,
Your abdomen,
Your back,
Your shoulders,
Arms,
Hands,
Neck,
Face and head.
Hold it.
Exhale and let go of all tension.
Feel your body completely relaxed.
Breathing in a soft and relaxed way,
Let's nurture our whole body with positivity.
Bring to mind a positive memory or a positive emotional experience or sensations you really enjoy or a loving being.
Connect with the full spectrum of sensations that this memory brings to you.
With each inhalation,
Allow all these positive qualities to reach each part in your body.
Visualize,
Imagine,
Feel this positivity going to every cell,
Every small remote area in your body.
Each time you inhale,
Create sensation of relaxation and comfort.
To further increase the benefit of this practice,
Now let's offer ourselves some loving kindness wishes.
We will synchronize these small prayers or wishes with our breath.
I will give you some examples,
But select the phrases that better resonate with you right now.
Make them powerful,
Make them big.
Imagine them being a reality in your body,
Mind and soul.
Breathing in,
May I be well.
Breathing out,
May I be happy.
Imagine being well and being happy.
How does it look?
Breathing in,
May I be strong and kind.
Breathing out,
May I be free of suffering.
Imagine yourself being strong but kind and how it is to be free of unnecessary suffering.
Let go of the experience,
Notice your body and the space around you.
Without opening your eyes,
Slowly start to move your body side to side,
Move your shoulders gently and your head.
Come to center and slowly,
Slowly open your eyes.
Thank you.
