Just.
.
.
We start by assuming a comfortable position.
It can be sitting on the floor,
On the couch,
On a cushion.
Whatever makes you feel comfortable.
We start by taking a couple of deep breaths,
A deep inhalation,
Helping adjust the spine as there's this upward,
Natural upward movement as we inhale.
And you exhale through your mouth.
There's this downward movement as you keep your back straight.
You notice that the muscles relax.
Face,
Torso,
Belly.
Another inhalation.
And then an exhalation through your mouth.
Once again,
A deep inhalation,
Straightening your spine,
Adjust the posture,
Make sure you're comfortable,
You can wiggle around your cushion or your chair.
And exhale through your mouth gently and slowly.
Now let's breathe softly and gently as we inhale through our nose.
A soft and gentle inhalation.
And as we exhale,
Also through our nose,
A soft and gentle exhalation.
You can have your eyes open or closed.
If you leave them open,
Just don't focus on anything,
Just leave them unfocused.
A soft inhalation and a soft exhalation through your nose gently,
Almost effortless.
To help you do that,
Don't inhale too much,
Just enough,
Just enough inhalation.
And stop and exhale.
Your hands on your lap or your knees touching each other or not.
As we inhale and exhale softly and gently,
We might feel ourselves distracted by noises outside or by the sound of a thoughts,
Sensations.
That's totally okay.
That's our field of awareness and we gently return to our breathing,
The rhythm and the depth of our breath,
Trying to keep them constant,
Soft and gentle.
Awesome.
I'm talking to a friend of mine and I wish them,
And I also wish you that when you look past five years from now,
Ten years from now,
When you look back to 2020,
You think,
Oh,
That was a hard year.
Yes,
But,
And then I ask him to complete the sentence to himself.
Yes,
It is a hard year,
But we accomplished so much,
We did so much things that we would have never done if it wasn't for our difficulties.
Yes,
It's been a difficult period,
But we're meditating.
Just relax your senses.
Let me help you with that.
Let's bring your attention to your forehead.
Noticing those worry lines,
Those muscle tensions that we usually have.
Let us bring it to a soft and relaxed.
Your eyes,
Eyebrows,
Just let it drop,
Relax.
Chick bones,
Jaw,
Ears,
Your neck,
If you notice any tension,
Just let it go,
Just let it drop.
Your chest,
Arms,
Hands,
Fingers,
Upper back,
Lower back.
Breathe softly and gently,
Slowly through your nose.
Chest,
Belly,
Hips,
Legs,
Feet,
Toes.
No need for tension,
Just disconnect.
Allow yourself to disconnect from the world and relax into this meditative state.
If you notice any tension,
That's okay,
Just bring your attention to that place and relax it,
Just let it go.
The whole idea of relaxation is for you to welcome those thoughts of appreciation.
And if you notice any thought that might not fit into that category,
Ask yourself why.
You know,
Maybe it does,
At first it doesn't,
You know,
But if you ask yourself why,
That thought does not apply,
You know,
That discussion that I had or some negative behavior or wording or something.
Isn't there a lesson to be learned?
So let those thoughts come in,
Welcome them and bring that sense of appreciation.
Those moments that you had that otherwise you wouldn't have,
Activities,
Opportunities,
Things that you did.
Just let us spend some time here by ourselves.
Appreciate it.
Appreciation,
Acknowledging,
Understanding and acknowledging and being thankful for the opportunity that has been given.
As you welcome those thoughts,
And appreciate,
Just notice feelings in your body,
Sensations,
A smile perhaps or your heart,
You feel warmth or anything,
Just any tiny little sensation helps you acknowledge and appreciate.
If nothing comes to your mind,
That's okay.
That's totally okay.
Appreciate the present moment.
You know,
Bring appreciation to this moment that you are allowing yourself to be,
Just be.
And notice how it feels.
Soft and gentle inhalation through your nose.
Soft and gentle exhalation through your nose.
You can appreciate moments,
You can appreciate people,
You can appreciate accomplishments.
Opportunities,
Ideas.
You can appreciate life.
Adjust your posture,
Straighten your spine,
Open your chest.
Appreciate the present moment.
The warm feeling in your body,
The comfort sensation.
The ability to find comfort inside yourself.
Disconnect from the world and just be.
There's a saying that I like that goes,
The mind is like velcro for negative thoughts and teflon for positive thoughts.
And what we do in this session is appreciate our positive thoughts,
Positive behavior,
Intentions and other things.
Make sure we remember our good nature,
Compassionate,
Loving nature.
Making sure our positive thoughts stick.
Not only into your mind,
But also into your body.
Positive things bring positive things.
Positive thoughts bring positive things.
And our body reflects that.
People see it,
We communicate.
That's why I ask you to keep that posture erect and open chest,
A dignified posture.
Dignified as you deserve to be dignified.
Soft and gentle inhalation.
Soft and gentle exhalation.
So hurry.
Almost effortless.
Just enough.
Soft and gentle.
Exhalation.
A soft and gentle exhalation.
Just enough breathing.
As the breath connect mind and body.
Turn the whole thing to one.
Now gently and slowly bring your awareness to your body.
Notice if any tension might have happened during your thought scanning process.
Notice if your face or your shoulders,
Your fingers or hands,
Notice if there is something different from when we started.
If you notice any tension,
Just mindfully relax it.
Mindfully soften.
Mindfully I may bring any tension to soften that muscle and let it go.
Understand that there is no need for tension.
If you want to,
You can do a whole body scan.
Take this moment to walk around your body from head to toe.
Now gently invite yourself.
Adjust your spine.
Stretch your body.
Take a couple of deep breaths,
A deep inhalation.
And exhale through your mouth.
Just that sigh of relief.
You can wiggle your head or wiggle your fingers.
And gently taking your time,
Open your eyes slowly.
Get used to the light,
To the place that you are in.
And appreciate this moment.
Don't need to rush.
I'm assuming you don't have to go anywhere.
If you do,
Keep a safe distance.
Thank you so much for meditating with me.
It's an absolute pleasure,
Absolute,
It's an amazing experience to meditate with you.
To make me bring those themes,
Topics,
Explorations.
It's amazing.
Thank you.
I wish you a great rest of your evening,
A fantastic Thursday.
And hopefully I'll see you on Friday.
Alright?
Bye.
Namaste.
Namaste.
Bye bye.
Bye bye.
