Observe your stress from the present moment.
The intention of this practice is to experience what happens to your stress when you observe it from the present moment,
Without wanting to modify it and without judging it.
To do this,
I am going to ask you to identify a situation that is causing you stress at this moment in your life before starting the session.
Identify clearly what this situation is,
Where it is happening,
And who or who is involved.
Take your time.
At this moment,
Just identify it clearly.
We will use it later in the meditation.
Now,
Close your eyes and take a couple of deep breaths.
Inhale slowly and deeply through the nose and hold.
Open your mouth slightly and exhale very slowly.
That's it.
Once again,
Inhale slowly and deeply through the nose and hold.
Open your mouth slightly and exhale very slowly.
Now breathe normally,
Inhaling and exhaling through the nose,
In a natural and relaxed way.
And put yourself in a childish curiosity attitude so that you can experience with greater intensity the different aspects of the practice.
Do not have any expectations about the experience.
Just stay alert and open to everything that happens.
Let's start our session today.
Now,
Bring to your consciousness the situation that causes you stress and that you chose for the practice.
Situate yourself again in front of this situation and relive it as intensely as you can.
Perceive what sensations you are experiencing in your body while you are facing this situation.
It may be that your pulse accelerates,
That your breathing changes,
That your fists and your jaw are tight.
You may feel butterflies in your stomach,
Or a pressure in your chest,
Or an obstruction in your throat,
Or any other thing or type of sensation.
Perceive them without trying to modify them and without judging them.
Just perceive what happens when you notice them.
Also perceive the thoughts in your mind,
The internal dialogue that is developing while you are facing this situation.
Also perceive the emotions that you are experiencing.
It can be fear,
Guilt,
Frustration,
Or any other.
Just perceive them.
Now,
While you observe how you experience the stress that this situation causes you,
Stay focused on your breathing.
While you are focused on your breathing,
Notice if the perception of your stress has changed in anything.
Just perceive if you notice any change.
Do not try to provoke it.
Just observe it while you remain focused on your breathing.
Stay focused on your breathing.
Stay doing this until you finish the practice.
And very well.
Take your time to return Take a couple of deep breaths.
And little by little,
When you feel that your eyes are ready to open,
Just open them.
Now,
Realize what your overall state is.
How does your body and mind feel?
How are you emotionally?
Take your time to perceive this overall state of your being.
Now,
I will ask you a couple of questions to help you become aware of what happened in the session.
Did your perception of stress change in anything?
Did your relationship with the situation that causes you stress change in anything?
Take some time to answer and write down on a piece of paper the answer to these questions.
This will help you land the experience and be more aware of what happened in the session.
I invite you to share your experience in our community so that the knowledge and practice of full attention enriches and motivates the other members of the community.
See you in the next practice.
Namaste
