Hello.
I hope you are well.
I am here today to share with you one of the practical exercises that is included within a book that I just released,
Consciousness Triangulation.
I would like to share with you this meditation exercise.
It is to strengthen our attention,
Just like we would with a muscle.
I hope you enjoy this and that you are able to resonate with it as much as I do.
I am going to ask you to find a quiet space.
Choose a peaceful spot where you can sit comfortably.
It could be a cushion on the floor,
A chair,
Or any place that allows you to sit with your spine upright and your hands resting on your lap.
I'd like for you to set an intention.
Before you begin,
Take a few moments to set an intention for this meditation.
Perhaps it could be to cultivate gratitude,
Compassion,
Or simply to be fully present.
Please say this intention out loud and decree it.
Allow this intention to guide you through the entire practice.
Now,
I would like for you to bring back a happy moment.
Search inside your memories for a joyful and profound moment that aligns with the intention that you have chosen.
When you find a positive memory,
Remember it fully.
Immerse yourself in it and remember all the details that you can.
Take a mental snapshot of it and deepen into the details within.
Remain in this moment.
Try to feel it,
Even if it's just a small glimpse of what it was.
Try to remember how it felt,
What you were feeling at that exact moment.
Now,
Allow yourself to drift off into this state as you let the reality around you slowly fade away.
Once you have experienced the memory for some time,
I'd like you to focus again on how it felt,
And how it now has brought you to a calm,
Relaxed,
And happy present state.
Now,
It's time to let go of it and to let the memory fade away with every breath you take,
While still remaining focused on the feeling of that chosen moment.
Now,
Let's start focusing on the breath.
Close your eyes and take three deep breaths to settle into the present moment.
Let's do this.
Inhale.
Remain full for a moment and exhale.
Remain empty for a moment and inhale.
Now that we're here,
Present in the present moment,
Allow your breath to return to its natural rhythm.
Begin to observe each inhalation and exhalation without trying to exert any control over it.
Try to perceive the temperature of the air as you breathe.
Try to notice the humidity or the dryness of it.
Sense the smells around you.
Sense your own smell.
There is no rush.
Time is irrelevant.
Just let your breath become an anchor for your attention.
Allow it to be a route for you to be centered.
Now,
Let's open our hearts.
As you continue to breathe,
Bring your attention to your body.
Try to relax it and slowly make your way into the heart space.
I want you to visualize a soft warm light glowing in the center of your chest.
Feel this warmth this light produces as it expands with each breath you take.
Eventually,
Feeling your entire being with a warm sense of love for you and everything around you.
Remember,
There is no rush.
Take your time to observe and feel the process.
And feel the process.
I would like for you now to shift your awareness back to the sensations in your body.
Notice any tension or areas of discomfort.
As you breathe in and out,
Allow the light from your heart to gently envelop the areas and sensations,
Soothing and releasing any tension as it arises.
As you reach a calmer state,
Try to perceive the world around you.
But this time,
Try it through you.
From within you.
Focus not only on the wind's existence outside of your body,
But instead feel the wind caressing your skin and how this ripples inside your being.
How the external and the internal become one,
Just like a tree and its roots are one.
Recognize and observe the sensation of clothes on your skin.
The warmth they contain as opposed to the cold in your very skin.
Think of the sunlight on your skin or the refreshing cold of the shadow.
Explore the external from the internal,
Without rush or pressure.
Go as deep into each sensation as you can.
Not reacting to them,
Just feeling them.
They do not need to be explained,
Just perceived.
I know most likely thoughts may arise,
Whether they are about the past,
The future,
Or mundane concerns in the present.
So,
Just as you previously observed and allowed all of these sensations to pass through without altering you,
Allow these thoughts trying to take a hold of you to drift off.
Acknowledge them,
But do not let them take a hold of your attention.
Focus on what you perceive through your senses.
Focus on what you perceive through your senses,
Instead of on how you explain to yourself what you are perceiving.
Avoid getting entangled in your own thoughts by visualizing them as passing clouds in the sky of your awareness.
Acknowledge them without judgment and gently guide your attention back to your breath and your heart space.
Now,
It is time to expand your awareness,
To include the sounds around you,
The rustling leaves,
The distant traffic,
Or the hum of your environment.
Let the sounds become part of your meditation,
Reminding you to stay fully present.
Keep expanding your perception without limitation,
Sound,
Touch,
Smell,
Taste,
They are all intertwined and can be observed more profoundly by the conscious control over your attention.
By focusing on the internal,
You end up reaching out and touching the external,
As above,
So below.
As above,
So below.
So I would like for you to take a few minutes to try to observe this state in which you can perceive through each of your senses,
Separately but simultaneously.
After you feel ready to end this meditation,
So after a few minutes past this last step,
I'd like for you to gradually bring your awareness back to your breath and to your heart space.
Feel the energy and stillness within you.
Take three deep breaths and when you're ready,
Gently open your eyes.
This heart-centered meditation isn't about seeking a particular outcome.
It's about nurturing a relationship with yourself and attuning to the world around you.
It's about cultivating a compassionate presence in each moment and strengthening the control over your attention.
As you engage in this practice,
You will discover the profound beauty of the present moment.
It will allow you to recognize the energy you have within and to be able to refine it,
Increasing the power of your own heart and the transformative potential that lies within your own awareness.
I'm happy to share with you today this meditation,
This activity.
And I would like to tell you that it is part of a book I wrote.
This book speaks a lot more about this object and contains a lot more of these exercises.
And I would like to invite you to reach out for it,
Because I feel that it will resonate with anybody that is seeking to grow.
And I don't do this out of personal benefit.
Yes,
Of course,
I have to eat like everyone else.
But honestly,
This book,
What I'm sharing here,
Is something that I hold deeply,
Profoundly in my heart.
And that is why I want to share it with anyone that is willing to listen.
So that is why I am creating this for you.
This is my service from my heart.
This is my service from the heart for the heart.
I hope you enjoy it.
And I wish you the best in your journey.
