We will stretch ourselves in the seven directions that we can stretch.
So we'll stretch backwards,
Take a moment,
Return and just feel there's a kind of rush of energy and a fresh blood flow and then we will stretch forward.
And again return and to the left,
To the right,
Twist one side,
Twist the other side and prolong your spine,
Press it a little bit to prolong it.
Very good and we'll refresh a little bit also our lungs.
So I invite you to inhale and open and exhale and collapse.
Inhale and open,
Exhale and collapse.
And for the third time inhale and open,
Exhale and collapse.
And now take a moment and close your eyes and feel the regeneration of the spine and of the trunk and of the entire being.
Now we created energy through these movements and now we become very conscious.
Feel how the body vibrates after these exercises,
Training our awareness and attention.
And again feel your body.
And we will sit down for the observation exercise.
We sit with our back straight without leaning as much as possible.
We close the eyes and draw the attention inside.
Check that your belly gets tense again since last time we relaxed it.
Relax the belly.
Relax the legs,
The arms,
The belly,
The chest.
Relax the back,
The sides of the trunk.
Relax the neck and head.
Feel how you are now more conscious of your body.
Scan your body.
Is there any point which is more tensed or more energized?
A place that really stands up?
Yeah,
In my body for example is the left side of the diaphragm.
This I feel most intense.
So scan until you find your spot.
And now once we have the spot we begin to become very attentive to it.
Feel the vibration,
Really allow the vibration to be.
Look at it changing.
We bring in the attitude of non-reactivity.
We look without changing what we see.
And now see if this vibration or this physical tension and vibration,
If there is any kind of emotion related to it,
An emotion,
A story,
Cognition,
Thoughts.
Can observe now without changing the thoughts,
The attitudes that appear there.
We observe the story and ourselves,
Our attitude,
Be it that we feel guilty or angry or happy or excited or insecure.
Just look at it without changing it.
Just look.
Let it be as it is.
As if we are looking at something else.
As if we are looking at nature or at someone else.
Just recall what does it feel like when you look at a lake,
When you look at a river.
What kind of observation you have there.
That acceptance,
That unchanging.
Unchanging.
We don't change what we see.
Try to perceive simultaneously the bodily tensions or relaxation.
If relaxation appears,
Let it.
We observe the vibration and the thoughts,
The attitudes,
The story.
Try to perceive all this simultaneously without changing.
And now we let go of the story and we zoom in on the vibration.
Like with a magnifying glass,
We increase the resolution of what we see.
And we allow the vibration to change if it changes.
Is it getting weaker or stronger?
Is it spreading?
Is it moving?
Or maybe it's staying exactly the same with exactly the same rhythm with exactly the same intensity.
Whatever it does,
Stay with it.
Don't change it.
And if it changes,
Follow it.
Maybe it's moving to another part in the body.
Follow it there.
Observe the process of change.
Again,
Become attentive in a non-reactive way without changing what you see.
Look deeper and deeper.
Allow it to be.
Now that we have gone deeper into the vibration,
See what happened to the story.
Is it still there?
If it's there,
What happened to it?
How is this vibration?
What story is it telling now?
Stay with the vibration.
Perceive how the attention goes out.
Bring it back in.
Stay attentive to that vibration.
And feel what story comes from that.
From time to time,
Relax the area.
Remove the tensions.
So I invite you to somehow freely gaze now at your inner world.
Perceive the state of mind.
And now take that vibration and ask yourself,
What's underneath it?
What's deeper than this?
What's the source of this?
What rises?
What's the source of this sensation that you have?
Feel the vibration of that which is deeper,
The thoughts of that which is deeper.
Makes it Kah avoiding the negative thoughts.
Check and scan how you feel now.
Breathe in and out a few times as we gradually prepare to return.
And gradually,
Gradually we can open our eyes and come back.
Now I invite you all,
We will stay silent for a few moments,
Or a few minutes rather,
Right down,
Yeah,
Everybody,
So part of the exercise,
Right down,
Just in a few bullet points.
First stage I saw this in that area,
It was like this and like that.
Second stage I felt the vibration like this and like that,
It did that.
Third stage the vibration moved and changed like that.
Then the story was like this,
Then I went a level deeper and found this.
So take some time so that you can write down and have an extra reflection.
Under speed you'll notice a rec maize and the.
.
.
From time to time as you journal you can just close your eyes and try to really,
Really feel what you were feeling there so that you can write in a very genuine way your experience.
And again we will feel the tension in the belly and after becoming aware of it we will relax it.
And that's very good.
.
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