Hi there,
I'm David and welcome to Intlancis.
Find a comfortable place where you can sit cross-legged for this one.
Later you can lay down if you like.
And please wear headphones for this one.
Allow yourself to be here,
Right now,
In this present moment.
So please take a long deep breath in.
And simply let it out very slowly.
One more time.
One slow deep breathing.
And as you are dropping it back from your shoulders,
Let it out.
And simply Close your eyes.
Feel this moment.
Feel the surface beneath you.
Bring attention to The sensations around.
Your body.
Starting with Your legs.
Points of contact.
The surf is beneath you.
Maybe the parts of your skin that feels.
.
.
The clothes.
Going up to your buttocks.
Your lower back.
And if there's some part of your body that.
.
.
Feels different.
Just observe,
Don't judge.
Don't tag it.
And simply Breathe in and breathe out.
As if you were breathing out air.
To these areas.
Simply observing.
Going up to your middle back the front of the torso including your abdomen.
In what parts of the body you feel contact.
With the clothes.
With the air even.
Temperature change.
More heat in one part than another.
Remember just observe.
Don't tag it.
Don't say I feel here cold or I feel here pain.
Simply observe.
Everything.
He's about sensations.
Sometimes we.
.
.
Forget that sensations.
.
.
Are the building blocks of feelings and feelings.
When they are repeated and sustained they create emotions.
If you were feeling.
.
.
Uncomfortable.
You will create an emotion.
That is unpleasant.
So going back to building blocks of simply sensations We train resilience.
And we bring wider perspective.
Of what is.
You feel in this life and reality.
So take a long deep breath in.
Let it out.
Allowing.
This moment.
.
.
To be as it is there's any part of the body that was requiring more attention.
Deep breath in and let that go.
Thought rises please Simply witness.
And say.
.
.
Thank you.
I hear you.
Come back.
To the sensations.
In your body.
Heal everything through your skin Your fascial muscles soften.
Your jaw relaxing.
Feel how you connect to your entire body.
Now.
As a whole.
Nasa.
Honest.
Check in Ask yourself.
How I'm feeling today.
There's no good or wrong answer.
Just to be you.
The answer is for you too.
Be honest with yourself.
Now.
These feelings Either it is pleasant or unpleasant.
High energy or low energy or even neutral That's totally fine.
Search.
Do scan where do you feel the sensation or where is located in your body.
These feelings.
Maybe in your chest.
In your stomach Anyplace.
Simply observe this bard.
And as you take a long deep breath in,
Bringing all oxygen to this area,
And let it out.
One more time,
Deep breath in,
Ringing.
Air to this area.
And observe how it softens and let it out.
Placing your right hand in that area then your left hand over your right hand Gently move or rub.
Pressure that you need Feel this area getting.
.
.
Massage like or soften And as you inhale.
.
.
Bringing intention of release and let that go Inhale.
And rob.
Move.
We're safe.
And then inhale and exhale through these areas.
And now together let's take a long deep breath in Bringing your palms together in front of the heart.
And say thank you for this moment.
Taking one long deep breath in.
And hold it at the top.
Hold it.
Then exhale.
.
.
When you're ready,
You may open your eyes.
Thank you.
