Hi,
My name is Alejandro Martinez Notte and I appreciate that you take this time for yourself.
Welcome to this meditation exercise where we will delve into a mental practice that
can elevate our emotional state.
In this session we will focus on quieting the mind,
Strengthening our ability to concentrate and deepening our awareness.
Initially you
will receive detailed instructions,
Then I will suggest being silent for a period of time.
Upon
conclusion we will resume the music and you will receive further guidance to end the session.
Now find a comfortable place,
Preferably alone and in silence.
You can choose to sit on a cushion
on the floor with your legs crossed or on a chair.
Keep your back straight,
Lower your gaze and let
your eyes relax.
You can even close them if you prefer.
Inhale deeply through your nose,
Expanding the abdomen as you inhale.
If you feel tension or stress in any part of your body,
Visualize it dissipating like a cloud of smoke as you exhale.
Inhale,
Hold the breath,
Exhale.
Inhale,
Hold the breath,
Exhale.
Finally,
Inhale,
Hold the breath and exhale.
Allow your breath to return to its natural rhythm.
Notice the sensations in your body,
The pressure on the points of support,
The temperature in the center of your chest.
Well,
We are here,
We are now.
The mind is like a pond,
Thoughts like waves.
They are relevant because the pond is alive,
But too much movement on the surface makes it difficult to see the bottom.
In this session we will observe those waves,
Calm the movement of the pond,
Seeking clarity.
Although our mind may be restless and jumpy,
Like a monkey from one stimulus to another,
We will train ourselves to calm it.
We will focus on a single stimulus,
Your breath or an image in front of you.
When other sensations,
Thoughts or emotions arise,
Simply observe them and let them pass like waves in the water.
Do not blame yourself for being distracted.
Recognize that the waves are phenomena in the pond,
Not the pond itself.
Refocus on your breath or the image.
You will notice that your thoughts arise without seeking them,
But you can choose to follow them or not.
In this practice we will choose not to follow them.
I will leave you in silence for a few minutes.
Then the music will return and we will conclude the meditation together.
Always remember to refocus your attention.
If you become distracted,
Refocus on your breath.
Excellent!
You have completed your meditation.
How does your body feel?
What emotions are you experiencing?
How is your mind?
We invite you to repeat this exercise regularly,
Perhaps gradually increasing its duration.
The benefits are more evident with consistent practice.
Thank you very much for dedicating these minutes to your growth and personal development.
I suggest that you share this visualization meditation with someone you believe may need it.
Remember that everything we share will come back to us multiplied.
The universe is infinite.
Living in gratitude and sharing is greatness.
Until next time.
