Mindfulness Meditation: Develop Conscious Attention To The Present

This practice gives full attention on the breath and the body, training to control the mind and emotions and develop conscious attention in the present. Meditating will help you develop inner peace, calm, tranquility and emotional management, as well as general relaxation of the body and mind. To perform this meditation, as always, I recommend that you take into account some important aspects such as being in a calm place, and allowing yourself to relax.

Transcript

Thank you for visiting my channel.

My name is Robert Aceves and today we're going to be doing a mindfulness meditation.

One of the first things I always tell my clients is that the first step to having a better life is to be relaxed.

And so today we're going to be doing a mindfulness meditation in which I'm going to teach you how to relax your whole body.

First thing I'm going to ask you is to find a place or space where you can be relaxed,

Preferably somewhere where you won't get interrupted for the next 10 to 15 minutes.

Also make sure your devices are turned off so you're not going to be interrupted and that you're not driving a motor vehicle because I don't want you to get into an accident.

If you need to stop the recording right now,

This is a good time to stop and if you have found some space,

Then we'll start in just a second.

First thing I'm going to ask you is to get comfortable.

So you can do this by laying down on the floor.

You can also sit down on a chair or whatever you feel comfortable.

This is for you,

So make sure you feel safe and comfortable.

Once you lay down and you feel comfortable,

You can take a deep breath in and exhale.

Take another deep breath in and exhale and close your eyes.

With your eyes closed,

First thing I want to ask you is to just feel your body,

Feel your eyes,

Your nose and just pay attention to how you're feeling right now.

How your head feels.

Do you feel tense?

Do you feel tired?

Anxious?

Whatever feeling you're feeling right now,

Just pay attention to it.

I just want you to see it,

To realize it.

As you move down,

I want you to also see how your neck feels.

Sometimes we carry a lot of tension on our necks or perhaps your shoulders.

Feel your shoulders.

Do you feel tense on your shoulders?

Do you feel relaxed?

Whatever feeling or emotion you're feeling right now,

Just pay attention to it.

Again,

This is a mindfulness exercise in which we're using our attention to focus on different parts of our body.

And as you focus on these parts of your body,

You're going to start feeling more relaxed.

And as you feel your breath,

You can become more aware of your breath and your chest moving up and down.

Your right arm feels more relaxed.

Your left arm feels also more relaxed.

Your back starts to feel more comfortable wherever you're at.

And you can listen to the sounds perhaps inside of the room you're at or the sounds outside of the room,

But you don't have to pay attention to them.

Just focus on your body.

Feel your stomach getting more relaxed.

Your hips feel more relaxed.

Your legs can feel more relaxed.

Your whole body just feels so comfortable right now.

You don't have to do anything.

You don't have to go anywhere.

You don't have to think about anything,

Just relaxing and letting go of everything.

And again,

We call this a practice because we're practicing to relax our bodies.

And sometimes,

You know,

We work on doing it one time and then another time.

And sometimes it feels good to just lay there and do nothing,

Absolutely nothing.

Your arms and your legs can feel heavier.

It feels so good to just lay there.

And as you breathe,

You can feel your body getting more relaxed,

More comfortable.

Your breath starts to become more comfortable.

And you can also feel a sense of well-being,

A sense of relaxation spreading throughout your whole body.

And you can notice if there's still any tension,

Any emotional tension or physical tension in any part of your body,

Just pay attention to that.

Focus on that feeling and let it go.

And again,

This is a mindfulness exercise.

So I want you to be mindful of your body.

Notice how your body is feeling.

And there are multiple levels of relaxation.

So right now,

I just want you to focus on your body and see how your body is feeling,

How much you've relaxed so far.

And again,

If there's still any tension,

Just focus on that and let it go.

Also if there are any thoughts that come to mind,

Just notice those thoughts.

What are you thinking about?

Does it come in?

Are you thinking about something that you have to do today or that you had to do yesterday?

Whatever it may be,

Just pay attention to it.

Focus it and again,

Let it go.

With every second and every minute that goes by,

You can feel your body becoming more relaxed.

Your breath becomes more relaxed.

Your mind becomes more relaxed.

There's no need to pay attention anymore.

All you have to do is just lay there comfortably,

Feeling your body,

Feeling your head,

Your nose,

Your neck,

Your shoulders,

Feeling your legs.

And the more you practice this mindfulness of doing nothing,

Just really paying attention to your body,

Eventually you'll be able to listen to your heart,

Listen to your lungs,

Different parts of your body.

You can also feel your back feeling,

Touching the floor or the bed or whatever chair you're laying on or sitting on.

Feel your fingers.

Feel your fingers laying on the floor,

Touching the bed or your clothes,

Whatever,

Whatever your fingers are,

Just feel your fingers.

And the more we relax ourselves,

The more we can feel this warmth spreading throughout the whole body because your body feels more comfortable and it's sort of like we're allowing your body to do its job.

We're allowing your lungs to breathe more oxygen.

We're allowing your heart to take that oxygen and spreading the oxygen to every cell of your body.

You can feel your breath,

Feel the air going into your body,

Feel the air leaving your body.

It feels so good to just lay there and do nothing.

Really good feeling where you don't have to do anything,

Really.

I don't want you to think about anything,

I don't want you to try to move or go anywhere,

Just lay there.

Sort of like recharging your batteries.

Taking the time to just be with yourself,

To be mindful of your feelings,

Be mindful of your mind,

To be mindful of your body.

Letting all that stress just go away,

Little by little,

With every second that goes by.

It feels so good to be here right now with yourself,

To be in this moment,

In this space,

This safe space.

You can feel the love,

Love for yourself,

This energy that just comes right through when you're relaxed,

Comfortable,

Letting go of the past,

Letting go of all the issues and problems and worries,

Just being here now,

Breathing in the present moment,

Feeling your breath,

Inhaling and exhaling.

Take your time,

There's no hurry,

You don't have to do anything right now,

Just be in this moment.

If you want to go to sleep,

That's okay.

This is part of the practice.

Again,

There's multiple levels of concentration and sometimes when we get really,

Really relaxed,

We can go to sleep and it feels good.

In fact,

The best sleep is when we are dreaming,

When we're in this really dreamlike state,

Very profound,

Very relaxed.

So enjoy this moment.

This is your moment.

This is the time to relax,

The time to let go of the past,

The time to let go of everything and just being here now.

As you breathe comfortably,

You can sense this really nice sensation of well-being.

Feels good to be here,

Feels good to be you,

Feels good to breathe,

To be alive.

You can even feel more confidence coming through.

You can feel the love.

You can also feel this joy coming from within.

It's a good feeling of being alive,

Knowing that things are going to be okay,

That you're going to be okay.

Feeling your body,

Feeling your body,

Being alive,

Breathing,

Working,

Working more efficiently because we're actually allowing your body to do nothing,

To just be in this moment.

Feels so good.

And as you relax and you breathe,

You can really feel the benefits of this mindfulness exercise by now.

This beautiful feeling of peace,

Inner peace that's really good,

Just feels good to be you.

Preparing yourself to come back to the present,

To wake up in a couple of minutes feeling much,

Much better than ever.

This is just a little practice that you can do every day for about 10,

13 minutes every day where you can just let go of everything for a few minutes and just become mindful of your feelings,

Mindful of your body.

And with time,

You're going to notice there's a lot of benefits to this practice.

For now,

Just relax a little bit more.

Just really let go of everything.

This is the time.

Just really let go.

Breathing comfortably.

So good.

And little by little,

You're going to start to feel your body again.

You're going to start to come back,

Listening to some of the sounds in the room,

Some of the sounds that come from the outside,

Wherever you're at.

Feeling your toes,

Feet,

Your legs.

Feeling your toes,

Your feet,

Your legs,

And it feels good to come back.

You can really feel your body lighter,

More energized,

And little by little waking up more and more,

Feeling your legs lighter,

Your arms lighter,

And opening your eyes whenever you feel like it.

Stretching your body like you just woke up from a very nice,

Very long nap.

Feeling more energized,

Getting ready to do whatever you need to do for the rest of the day,

And take your time.

Just take your time.

Take it easy.

Feeling your body,

And really enjoying the benefits of this meditation.

You're welcome to come back and listen to this video or watch this video as many times as you want.

I really recommend you to do it once a day for as long as you need to until you learn to practice this.

Again,

This is a practice,

So you practice it over and over until you feel better.

Hopefully you like this video,

And hopefully you like to subscribe to this channel.

You're welcome to come back and listen to this recording as many times as you need to.

Again,

This is a practice,

So the more you practice,

The better it becomes until you can actually do this without listening to this video.

But first,

It actually helps to have this guided meditation.

So please,

Please,

Please listen to it.

Practice it every day,

And you'll notice that your body is going to become healthier,

Your mind's going to be more clear,

And the stress is just going to go away.

Thank you,

And we'll see you next time.