Hi.
I am Jan Moller and welcome to this mindfulness exercise designed to help you manage and balance your feelings.
Find a comfortable position,
Sitting or laying down,
And take a deep breath.
And when you exhale,
Slowly close your eyes.
If at any time during the exercise you feel the need to interrupt it or to take a break,
You can do it without any problem.
Just open your eyes and take a few deep breaths.
Begin the exercise by becoming aware of your breathing.
Notice how the air is flowing in and out of your body by itself,
And feel how your body is moving in rhythm with your breath.
Notice if you can feel any feelings at this moment.
If you can,
Can you name it?
Maybe you are perceiving a strong and predominating feeling,
Or maybe several feelings at the same time.
Maybe they are pleasant,
Or maybe unpleasant.
Or maybe you are not sure what feelings you have right now,
Or how to name them.
Or it is possible that you do not feel anything in particular.
That what you feel is more like an emptiness.
It does not matter.
Just observe.
Without any effort,
Without trying to feel anything in particular,
Just accept whatever you feel in this moment,
Without trying to change anything.
Regardless of what feeling you have in this moment,
Try to notice in which part of your body you perceive it and what physical sensations it gives you.
Maybe it is perceived as a pressure in your stomach,
Or as a weight in the chest,
Or maybe as a knot in the throat,
Or as a tension or pain in some muscle,
Or maybe it feels like a tingling or itching on the skin.
Just try to sense whatever physical sensation you notice when becoming aware of where the feeling is located in your body.
For the next minute,
Just try to observe in a relaxed way how your feelings are causing physical sensations in your body.
No need to achieve anything by doing this.
You are not trying to change what you feel,
Or make any effort to make it disappear.
Just breathe calmly.
In breath.
And out breath.
Just observe and accept whatever physical sensations your feelings are causing in your body right now.
— Try to become aware of in which part of your body you can sense the physical sensations of your feelings the strongest.
Now imagine that you are able to draw a line around this predominating sensation in such a way that you can see it as a shape or figure.
Perhaps it is an irregular figure that does not look like anything,
Or maybe it has a round or oval shape,
Or another shape.
Regardless of what shape you observe,
You can see its size and you can see that it does not occupy your whole body.
Maybe it is located on the surface near the skin,
Or maybe deeper,
Or perhaps both,
That it has a volume.
Can you notice if the figure is hard or soft?
If it is heavy or light?
If it is hot or cold?
If it is empty or full?
Maybe you can feel if it is moving or not,
Or perhaps it is vibrating.
And you are observing all this in a neutral way,
As if you were a curious scientist observing how the feelings generate physical sensations in a part of your body.
And at the same time you just leave everything as it is.
If what you are feeling is unpleasant,
Try to accept that this part of your body feels this way right now.
And keep breathing and watching.
During the next minute,
Give yourself the permission to feel whatever you feel.
Notice your breathing again and try to imagine that the flow of air is moving in and out of that part where you perceive the physical sensations the strongest,
The part that now has a defined form or figure.
And be aware of everything else and try to exist as much as possible,
Herausforder Again,
Become aware of your breath.
Feel the in-breath and the out-breath.
And how the body is moving.
Feelings frequently change.
Sometimes you feel them and sometimes you don't.
Sometimes they are stronger,
Sometimes weaker.
They come and go.
Like waves on a beach.
Now gently move your attention back to the part of your body where you perceive the feeling the strongest.
Perhaps you can notice if something has changed.
It might have become weaker.
Or maybe stronger.
Or maybe it has moved.
Or perhaps it has disappeared for a while and now has returned.
Regardless of any changes,
Use the following two minutes to practice the observation and acceptance of everything you feel without resisting.
Without trying to change anything.
Every time you become aware that you start thinking about something,
Just gently return to your breath,
Imagining again that it is moving in and out of that place of your feeling.
This is意 is not a rapport,
It is a reflection of something.
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Very good.
We shall end the exercise now.
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