We start our practice with the legs crossed,
With our back erect and the palm of the hands down.
We can put them over our legs,
Our knees.
The eyes keep open,
Our health open,
Like looking at 45 degrees in the direction of the nose.
The tongue touches the tooth above our mouth and relax.
The first focus of the practice is the outer element.
The outer energy is about staying awake,
Present with bright in our eyes.
We are not sleeping,
We are relaxed,
But we have this attention,
Presence,
Concentration.
And every time that our thoughts go to the past or to the future,
Or if comes around any pain,
Any distraction,
Any feelings,
We just relax and come back to focus of the practice to the outer element now.
We are not sleeping,
We are relaxed,
But we have this attention,
Presence,
Concentration.
And so,
Just by staying still,
We start to feel the only movement in our body that is the movement of the respiration.
So the focus of the practice goes to the air energy,
The energy of the air element.
And we can do three times very slowly,
Inspiration and aspiration.
When the air goes in,
Your belly goes out.
When the air goes out,
Your belly goes in.
And so,
Just by staying still,
We are relaxed,
Present with bright in our eyes.
The idea of the practice is never to not think because it is impossible.
The idea is to detect when our thoughts go away and just relax,
Don't criticize yourself and go back to the focus.
So now,
We have to focus on the air element,
The energy of the element air that we can feel all over our body.
Like if you are breathing by your skin.
We keep the energy of the air element,
But the practice now has the focus on the air element.
So naturally,
We start to feel the natural heat of the body.
And the focus of the practice now is the fire element,
The energy of the element fire that is the natural heat of the body and is an energy that is connected to the auto healing of our body.
And we can imagine a little fire in every cell and when we put the air out very slowly,
We increase that fire and increase that healing power of our body.
So now,
We are going to focus on the air element.
Again,
If you feel that your thoughts are going away,
You just relax and come back.
Now to the fire element,
The natural heat all over your body.
And so naturally,
We start to feel a little more relaxed.
This is the energy of the water element.
So now the focus of the practice goes to that relaxation,
That flow everywhere in the body that you feel that you can relax a little more,
You relax.
You can visualize now a river going from your head until your feet.
And very slowly,
In every part that is going through,
You relax.
Relax your eyes,
The muscles in your eyes,
Relax your ears,
Your nose,
Your mouth,
Relax your shoulders,
Your back,
Your neck.
Relax your arms,
Your hands,
Relax your legs and feet.
Relax your legs,
Your back,
Your nose,
Your back,
Your back,
Your neck.
Relax your legs,
Your back,
Your nose,
Your back,
Your neck.
And now,
Only with that few minutes of practice,
You can feel that there is some stability.
Like if your thoughts and energy are still more stable.
This is the energy of the earth element.
Your body like a mountain touching the floor,
Strong,
Stable.
And now the focus of the practice is this energy,
The earth energy.
You can feel where your body is touching the ground,
You can feel the stability of the environment too.
And your thoughts and your energy and your body,
Just by staying still and silent,
We go back to that natural state of the mind.
Just relax in that stability.
This is a practice that you can do everyday for better results.
You can feel if it's better for you to do 15 minutes,
10 minutes,
5 minutes and if it's better to do when you wake up or when you are going to sleep.
And now we come back slowly and that was the practice.
Thank you very much.
