Welcome to the practice of the three steps meditation.
The first step is about being aware of the place where you are right now,
How your body feels,
Your inner experience.
Let's begin with a comfortable position,
A posture of dignity and gently close your eyes and start to notice the room temperature,
The sounds,
If there is any smell,
Feel the contact of your feet with the ground,
Feel the weight of your body in the chair or the mat.
Just notice all the sensations of your body,
No matter if they are pleasant or unpleasant.
Just notice all the sensations that appear in this moment.
If there is any tension in a part of your body,
Try to relax it and let it go.
Be aware of how the sensations change in your body.
They are always changing.
And continue to expand your attention to all your inner experience.
Ask yourself,
How am I feeling right now?
What kind of thoughts are going through my mind?
Be aware of your whole experience,
Of your emotions,
Your body sensations,
Without getting attached to them,
Without fighting.
Just notice them,
How they change moment to moment,
All with acceptance.
The second step is to focus on your breath,
Pay attention to your body sensations as you breathe naturally and slowly bring your attention to the sensation of breathing in all your body,
In your nose,
Your chest,
Your stomach.
Just be aware of the experience of breathing in this moment.
You don't have to change your breath,
Just let it be as it is.
As you continue breathing,
Maybe you get distracted by a thought,
By a feeling.
In that case,
Just notice it and let it go without being attached to it.
And bring back your attention to the breath gently with acceptance.
It doesn't matter how many times you get distracted,
You can always return your attention to your breath as many times as you need.
The third step is to expand your consciousness,
Imagine that your consciousness takes the shape of a sphere inside your body,
Hold that sphere for a moment and notice that is getting bigger,
Growing every moment.
Now the sphere has the size of your whole body and it continues growing slowly,
Getting bigger.
The sphere of consciousness is taking over the room,
The place where you are right now.
You can feel all the people around you and it keeps growing.
Now you can be aware of the people living in the same street,
Of the people living in your city,
Your country and the whole planet.
We can create a feeling of connection with all the people of the world,
Stay with that feeling of connection for a while.
Then gently bring your attention to your body as a whole,
Continue breathing naturally and slowly open your eyes,
Move your body,
Returning to the present moment.
Remind yourself that this practice is an act of love and self-care.
