So this meditation is to recharge and to relax our bodies and minds so they can become suitable for further practices.
So we take a good posture.
Shoulders back and down,
We open the chest,
Straight spine aligned with your neck.
Your right hand is on top of the left,
The thumbs are touching and they rest on your lap.
Your eyes are relaxed.
Now some light to come through.
You bring the areas of your body touching the cushion or the chair on the floor.
Like that you ground yourself.
You establish a connection with the earth element which has the characteristic of being firm and stable.
Then we readjust our motivation thinking that by doing this practice may we be able to regulate our bodies and minds,
Breathing in the energy that we need to function effectively and releasing all the stress and worry and anxiety and fears that become obstacles for us to function with peaceful and calm demeanor.
So you can think I'm doing this practice to become less reactive and more responsive.
And like that relate to others in a more appropriate way with kindness and patience.
Third we become present,
Present cuts future and past.
Any concerns towards them you put them to a side.
And you make sure that you bring the mind inwards into the sphere of the body.
Fully in.
So your body is right there seating,
Breathing naturally.
And with your mind you activate the observer,
The present and mindful observer.
And you just internally you just watch your body breathe.
I'll close my book this desire.
And so of course your body is being part of our environment.
Which has different objects,
Sensorial objects like sounds and smells and changes in the temperature.
You can feel with your body like tactile sensations and with your mind you just observe them.
You don't comment upon them,
You just observe them.
You allow them to me and you leave them at that.
You allow them to me and you leave them at that.
Once we have become present we can continue by taking deep inhalations.
So we breathe in deeply,
Try to push the oxygen into the lower part of your lungs.
You breathe in and you expand your abdomen,
Your ribcage and your lungs.
Breathe in with energy.
Breathe in and re-energize your body.
Take the fresh new oxygen into every single pore and cell of your body like that as if you will be a sponge and you are absorbing fresh oxygen.
Breathe in and refresh your mind,
Refresh your awareness.
Refresh and reinvigorate your awareness.
Make that breathe in and invite lucidity,
Luminosity,
Dispensing the fogginess,
Drowsiness,
Driftiness.
And so then continue breathing in in this way.
And then focus more on the exhalations,
Which are twice longer than the inhalations.
So you breathe in deeply.
And then you breathe out as slow as you can.
Breathe out as slow as you can.
So breathe in deeply and with the next exhalations relax your legs,
Feet and toes.
Breathe in deeply and with the next exhalations relax your hips,
Open them.
Relax your lower organs.
Breathe in deeply.
And with the next exhalations relax your lower and upper back.
Breathe in deeply and with the next exhalations relax your chest and soften it.
Relax your neck.
Your throat.
Leave your attention.
And relax and soften your facial expression.
Relax your forehead.
Open up the area between your eyebrows.
Open this area more and more and more.
And soften your eyes.
Let go of the jaw.
And relax your cheeks,
Mouth and tongue.
And make your facial expression soft,
Extremely soft.
And you can bring like a little hidden smile representing gratitude and contentment.
And you lift your attention and you relax your skull,
The back of your head,
The sides of your head and your ears and the top of your head.
And then you scan your body and see if you're holding any residual tension.
And if you still are,
You breathe in to these areas and you breathe out from these areas and you relax them further.
So like that you're breathing deeply with the exhalations,
You completely soften your whole bodily experience.
No stiffness,
No blockages,
No tension.
You breathe them all out.
You continue breathing in deeply,
Breathing out slowly and you relax your mind.
The inner dialogue,
The chatter,
The busyness,
The neurosis,
All that.
You breathe them out.
You're willing to let them go.
And breathe them out.
And so like that.
Feel that your mind is completely serene,
At peace,
Relaxed.
B And then you gradually allow your body to find its natural rhythm of breath.
And with your mind you just observe your body breath.
And then you just observe your body breath.
And you take joy in the stillness of body and mind.
And in the quietness.
And in the quietness.
And in the quietness.
And in the quietness.
Okay.
So take a few deep breaths.
Take a last deep breath.
And then to conclude the practice we can dedicate all this positive potential for all beings to be free of suffering and for all beings to have happiness.
Thank you.
