We will choose,
And I invite you to already do that,
We'll stretch ourselves a bit before,
But already choose a story that's disturbing,
Not the end of the world,
But something that's disturbing enough.
Medium size,
Not too big,
Not too small.
Yeah,
Not too big because it will be short and we don't want to overwhelm the system.
And not too small because then we will not feel much.
So we choose a story,
First step we just hear the story.
Second stage,
We essentialize the story to a sentence.
Third,
We repeat this sentence a few times and we feel how it echoes.
And then we will meditate on the vibration.
Now as we meditate on the vibration,
You will see the story will tend to come.
If the story comes,
You just essentialize it back into,
Ah,
But he did like this,
But I'm so angry why he's late,
I'm so angry at this,
I'm so angry at that,
Why is all the time like that.
And you just essentialize it into angry for being late,
Or angry for misjustice and work with the deadline.
You just essentialize it,
You don't need to tell the story again.
And you're not trying to solve it now.
And then you feel the vibration,
Feel the vibration,
Allow it to manifest fully,
Don't change it,
See how it changes,
And then look for the origin,
Look for the source.
Where is it coming from?
And once you find the source,
You stay there a little,
And if you feel,
You break another layer.
We'll take two,
Three layers,
And after that we'll make our plan of action and bring it into our lives.
Good,
So we will start by stretching ourselves as we do,
Before exercises generally,
Also when you do at home,
It's good not to have the body tired and to refresh it as such.
So I invite you to stand up.
And we will bend forward.
Come back for a moment.
Bend backwards.
Come back for a moment,
Feel this extra blood flow.
Bend to the left,
Bend to the right a few times.
And then twist.
One way and the other way.
And prolong a little bit the back.
And finally we take a moment and just feel how through the regeneration of the spine,
The whole trunk and the whole body is regenerated.
And that's very good.
We will sit down for the exercise.
If you haven't chosen yet what you focus on,
Take a moment and choose one story.
Choose one story.
And then once the story is chosen,
We will take a couple of minutes and just tell ourselves the story.
And just listen.
In an essential way,
Be a good listener to yourself and say it very honestly,
Essentially.
If you are alone,
You can also speak out loud.
Also if you are not alone and people are not disturbed,
It sometimes helps to ground the experience.
And that's it.
And that's very good.
Now essentialize the story into one or two maximum three sentences which will somehow be a kind of code of it.
Like a title.
And as you repeat this sentence and dwell on the story,
From now on we will aim not to allow the story to unfold,
Not to try to find solutions to the story.
And when the story comes,
We will just say our one sentence,
Just the title is enough.
And then we will feel in the body which areas light up.
If there is anything tense or contracted or maybe just pulsating.
And if there are two or three places,
We can either choose the one that is most intense or somehow do it simultaneously and all.
Now we allow the vibration to be.
We don't change it as we did in the observe exercise.
We don't change it.
Let it be.
If there are tense muscles,
Relax the muscles there.
Let the emotion be.
Let the vibration be.
Let it manifest fully.
Let it,
Let it,
Let it free.
And feel how the vibration,
The sensation is transforming.
Look at it not with pictures but filming.
Look at the life of it.
You can give a few words describing this vibration.
If this vibration could speak,
What would it say?
Essentialize what this layer has to say with one or two or three.
Maybe it's anger,
Maybe it's sadness,
Maybe it's joy,
Maybe fear,
Anxiety,
Stress,
Peace.
Whatever that layer is,
Just give it a simple name or a few names if it's a complex layer.
Now we ask ourselves what's underneath?
What's deeper than this?
What is the source?
What is the source of energy?
What are these emotions coming to fulfill?
And then allow this deeper layer to manifest.
Allow it to manifest fully.
Set it free.
Do not interfere.
Allow that area to be as it is.
That deeper layer,
How would you describe it?
What's there?
Embrace this layer with love.
Integrate it as a part of you.
Accept it,
Accept,
Accept,
Accept.
Embrace it.
And ask yourself what's deeper?
What's underneath?
What's deeper?
Allow that layer to manifest,
The deeper layer to manifest fully.
Set it free.
Let it be energized really to its maximum.
You can give a name to this layer.
Or maybe the name comes first and then the vibration.
And as it manifests fully in all its intensity,
We will go one layer underneath that.
Why is it there?
What's the source of it?
Where is it getting its energy?
What need does it come to fulfill?
What's the source of it?
What's the source of it?
As we reach the source point from where the energy came from,
Allow it to manifest fully,
Freely.
And as it manifests freely,
Enjoy it.
And I invite you now to contemplate,
Still a little bit with the eyes closed,
Just contemplate before opening the eyes,
What to do with this wish.
And in your own time,
You can open your eyes and we'll give a few minutes.
Make a plan of action.
Write down first the layers that you went through.
And then from the deep layer,
What can you do to fulfill all layers there?
To fulfill the deep I need.
Thank you.
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Take a minute more.
And then to conclude at least some bullet points.
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And gradually finalize the last sentence or two.
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And that's very good.
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