Mindfulness Meditation Body Mind & Soul

The practice of being mindful and following our breath can be the most important and powerful practice we can do. The past is in the past and we cannot change it; the future has not happened, and that is why the future is full of possibilities. In the present moment, we may begin to build a new future and improve our current reality. Through our breath, we can access our Zen power within. Eliminate stress from your life and be happy. Expand your consciousness and enjoy the benefits!

Transcript

Do not listen to this recording while driving or if you are operating machinery.

Only listen when you can safely relax and are able to get as comfortable as possible.

Hi,

My name is Robert Aceves and I welcome you to this mindfulness body,

Mind and soul meditation.

I'm happy that you're here.

Today I'm going to share with you some instructions to improve your practice of mindfulness and your concentration.

First,

I'm going to ask you to go to a comfortable place where no one's going to interrupt you for the next few minutes.

Sit either on the floor,

On a chair or in a cushion with your back straight and don't worry about doing a perfect meditation.

Many people often ask me,

What's the best way to meditate?

And the truth is,

There's no perfect way.

Everyone is different and therefore it's about finding your own way.

For me,

It's about entering the state of being in which we become aware of our body,

What's in our mind and experiencing that beautiful state of being a spiritual being.

Very well.

Now that you're in a comfortable place,

In a comfortable position,

I'm going to ask you to please close your eyes.

And as you close your eyes,

Allow your eyes to relax without squeezing or straining them.

Just allow your eyes to be comfortable,

Relaxed and just allow your eyes to be comfortable.

Just like when you're sleeping.

Now relax the muscles of your body.

Relaxing the muscles of your head.

Relaxing the muscles of your forehead.

Relaxing the muscles of your face.

Relax the muscles of your ears.

Relax the muscles of your cheeks.

And relaxing the muscles of your throat.

And relaxing all the muscles of your upper body.

Relaxing your arms and your hands.

And now we're going to relax your lower body muscles.

Relaxing your hips.

Relaxing your hips.

Relaxing your thigh muscles.

Relaxing your legs and your feet.

And you relax your whole body.

And although your body's relaxed,

Your back remains straight.

And notice how your head is.

And feel the weight of your head on your body.

And as you continue to keep your body still,

Feel the weight of your head resting on your neck.

And feel how you can keep your body there.

Sitting motionless without effort.

And feeling how each part of your body is resting on the part that is below that part.

For example,

Your head is on your neck.

And your neck is on your chest and your shoulders.

And so on.

And just be in the state of peace and relaxation.

But at the same time,

Keeping your body still.

Not moving.

And the effort that you're making to be still and to feel relaxed is creating a balance between your body,

Your mind,

And your soul.

All the parts of your body resting on top of the other.

And at the same time,

Your back remains straight.

And this gives you power.

In Zen,

We call this Zen power.

And it comes from within.

And this is what gives us stability and the power to stay still.

And as you're sitting there,

You can feel the force of gravity as it pushes your body down and every part of your body towards the floor.

Keep breathing and feeling what you're feeling.

And thinking what you're thinking.

And allow your body to feel what it's feeling.

And allow your mind to think what it's thinking.

And whatever sensation or feeling or emotion you're experiencing in your body,

Become aware of that and let it be.

That's it.

Keep breathing and becoming aware of your body sitting there on the floor,

On the cushion,

Or on the chair.

And we are combining our mind and our body to create a balance between body and mind.

Emptying your mind.

What's interesting is that when we empty our mind of thoughts,

Our body relaxes easier.

And in the same way,

When our mind is full of thoughts and we're thinking,

Thinking,

Thinking,

Our body becomes more tense.

It is more difficult for us to relax.

When we pay attention to our body,

Our mind is in the body.

We become aware of our body and therefore become aware of what our body is experiencing in that moment.

We can observe what sensations are in our body.

We can observe what emotions are in our body.

Do you feel tired?

Do you feel tension in your body?

Any physical pain?

Are you feeling sleepy?

Are you experiencing pleasure,

Joy,

Happiness?

Perhaps a feeling of numbness?

Do you feel the need to go somewhere?

Or do you feel nothing?

What are you feeling right now?

Whatever you're feeling right now,

Just become aware of it and let it be.

Keep breathing and keep making yourself aware of what you're feeling right now.

As you relax more and more.

That's it.

And now we're going to expand your consciousness outside of your body.

I'm going to ask you to become aware of the sounds that are inside the room where you're at.

What noises do you hear?

Can you hear the cars passing by?

People talking?

A plane?

Can you feel the temperature of the room where you're at?

Is it cold?

Is it hot?

Is it warm?

And what smells are there where you're at?

What does this moment smell like?

And what sensations are there in your body right now?

Are you sweating?

Are you relaxed?

What is happening with you right now?

Become aware of it,

Whatever it is,

And observe.

You are going to continue to broaden your consciousness.

Now become aware of the sounds that are outside of the room where you are.

Leave your body sitting there as your attention expands outside of the room.

Then you can become aware of the things that are happening outside of the room.

Can you feel the space around your body,

The space below you,

The space above your body?

Your attention expands more and more as you realize some of the things that are around your body.

Feeling the walls of the room and the things that are outside of the room.

The air around your body and outside the room.

Feeling the clouds in the sky above your body.

And you can feel the people who are close to your body.

You can feel how your consciousness expands more and more.

And you can feel the size of the city that you're in.

And as your consciousness expands more and more,

You can even feel the size of your country where you live.

And you continue to expand your consciousness,

Feeling the size of the planet Earth.

And as you sense the size of the planet Earth,

You can also get a sense of everything that is happening right now in different parts of the world.

Continue breathing and feeling how your consciousness is expanding more and more.

Now you can experience the unlimited space that is surrounding this planet where you live.

Feeling the size of the infinite space that is all around in all directions.

Feeling that immense space,

And don't be afraid to lose yourself in this space since you are part of everything.

Stay there for a few moments,

Experiencing this beautiful feeling of everything and nothing.

Stay there for a few moments,

Experiencing this beautiful feeling of everything and nothing.

That's it.

And now,

Slowly I'm going to ask you to open your eyes and observe the colors around you and the shapes of the objects around you.

Feel this present.

That's it.

And now close your eyes again and let's rest your mind.

And how does the mind rest?

Well,

We all have experienced the sensation of working hard on some activity,

Be it exercise,

Running,

Working on some physical activity for several minutes or for several hours.

And after that intense work,

We've all experienced that sensation of rest when we finally sit and do nothing and rest.

That feeling of satisfaction that you feel when finally you're able to rest.

Feel that feeling right now.

It's a feeling of peace and tranquility and mental rest.

You're simply doing nothing and your body feels more rested and your mind thanks you for this rest of doing nothing,

Not thinking about anything,

Just resting for a few moments.

And doing nothing.

And it's possible that thoughts or sensations may come to mind or to your body.

Just let them come and notice what thoughts come to mind.

Become aware of what sensations and emotions you're experiencing right now,

Allowing them to come and pass,

As if there were clouds in the sky,

Passing without paying much attention to them.

And you can continue listening to sounds,

Smelling the smells,

Feeling the temperature of the room,

And having a sense of observation,

Observing what is happening around you in this moment and at the same time,

Feeling how your concentration is becoming deeper and more pleasant.

Noticing what changes are now in your body.

Noticing your perceptions of what surrounds you and the things in the space around you.

Let it be.

Just watching and continue breathing effortlessly.

Let it be.

Let it be.

Let it be.

Let it be.

Let it be.

Let it be.

That's it.

Continuing to breathe.

And you already feel how your concentration has improved.

And this feeling that you feel in these moments,

You'll take with you to your daily activities of observing each moment and each movement that you make,

Cultivating more self-love and confidence in yourself,

Since you're going to value your life more and every moment,

Because you'll realize that everything is important.

How you live every moment is how you live your life.

And by practicing being present,

You'll notice how you feel with more energy,

And you can enjoy more of the present.

In a few moments,

I'm going to ask you to open your eyes,

And you'll feel more energized,

Happier,

And with more desire to live.

Open your eyes.

That's it.

Stretch in your body.

And this will be the end of this meditation today.

Thank you for listening.

Thank you for your time.

And I wish you the best.

I'll see you next time.