The technique we are about to practice is designed to train our consciousness to understand
the importance of breaks,
To understand the importance of taking breaks at certain times
throughout the day,
At certain times throughout the day,
And of disconnecting from all our
external stimuli,
Just to connect with ourselves,
With our inner world.
It is meant to focus
on learning to bring all our attention to our inner self,
And then,
From that state
of tranquility,
To reconnect with our task and obligations.
That is what the aim of this
practice is focusing on.
We want to learn to stop and to connect with feelings of peace,
Tranquility and serenity,
And in this way,
Allow us to resume our daily obligations from
a state of greater well-being.
To begin the exercise,
Please allow yourself to take a
comfortable posture.
Place your hands on your thighs and close your eyes.
Now,
Let's
bring all of our attention to our breathing.
We will try to inhale and exhale deeper and
calmer each time we are breathing.
We will train that ability that we'll have to let
go of any worry,
Negative thinking or discomfort that might be within us,
By bringing all of
our attention to our breathing.
And if we wish to go deeper in connecting with a deep
and calm breath,
We can support our inhalation and exhalation with a count from four to one.
In order to do so,
I will count downwards from four to one with each inhalation and
exhalation.
We can inhale on four,
Three,
Two,
One,
And exhale on four,
Three,
Two,
One.
Again,
We inhale on four,
Three,
Two,
One,
And exhale on four,
Three,
Two,
And one.
If we wish,
We can continue with this counting ourselves to improve our connection with our breath.
And with our eyes closed,
Our body loose,
And our breathing being free and calm,
We are now
opening up to become aware of the shape of our face and our head,
Both relaxing.
We are
loosening our forehead muscles,
Relaxing our eyelids,
Cheeks,
And lips,
And we are becoming
aware of the shape of our neck and nape.
Our muscles are relaxed,
And with each breath inwards
and outwards,
We are loosening the muscles of the back of our neck more and more,
Just to improve
the circulation of blood to our whole brain.
A feeling of tranquility is present within us,
And we are becoming aware of the shape of our shoulders,
Our arms,
Forearms and hands relaxing.
Every time we are breathing,
We are loosening our shoulders,
Our arms and forearms and hands,
Just a little more.
We are also loosening our thorax and our whole back more and more,
With every inhale and exhale.
We are getting aware of our hands.
We are becoming aware of
the shape of our abdominal and lumbar area,
All being without tensions.
And we are becoming
aware of our soft and calm breathing.
We are breathing into the belly,
At abdominal level.
With each inhalation,
We can feel a pleasant dilation of our abdomen,
And with each exhalation,
The abdomen returns to its initial position.
And every time we breathe,
A feeling of tranquility
spreads through our whole body.
We are loosening the face,
The neck,
The nape,
The shoulders and
arms even more than before.
And we are becoming aware of our lower body.
Relaxation is spreading
throughout our whole body.
With each soft breath in and out,
A feeling of relaxation in the lower
abdomen,
Our buttocks,
Thighs,
Calves and feet can be felt.
And in a pleasant way,
We are getting
conscious of the state of relaxation our body and mind are in at the moment.
And every time we are
breathing in and out gently,
Our mind is getting more and more conscious of the fact that nothing
from the outside can bother us.
We are getting conscious of our whole inner world,
Our whole
body and mind.
Although we know we can move our entire body,
We don't feel like moving it.
We are
getting conscious of our mind being glad and calm now,
Without feeling the temptation of forcing
our attention onto something or remembering daily things or scheduling projects.
We are present in
the here and now.
We feel our consciousness gently retreat into our world of biological phenomena.
And we are feeling well,
At peace,
Being within ourselves.
A pleasant sensation of stillness and
serenity is spreading throughout our body and mind from deeply within us.
And with this pleasant
sensation of well-being,
Peace and inner balance,
We are now becoming aware of the space around us,
Where we are doing this exercise.
We are becoming aware of the moment we are in right now.
And
becoming aware of the time of the day at which we are practicing this technique.
We are feeling our
whole body,
The presence of our body.
And we are getting conscious that we can move it,
That we are
suddenly feeling like moving it.
We are actively paying attention to our existence.
We are remembering
the experiences of this practice.
And we are becoming aware of our projects.
We are actively
feeling our presence in the here and now.
Now,
We are focusing on the just awakened pleasant presence of
our whole body,
Of our whole being.
And with this pleasant feeling of being present,
With the awareness
of our capacities,
And with this feeling of well-being,
Let's now prepare ourselves to soon finish this session.
First,
We will activate three positive qualities of our personality.
The self-confidence,
The harmony of our
body,
Of our mind,
And the enthusiasm.
Enthusiasm for the positive things in our life,
For our life full of
meaning.
We are finishing now by breathing in and out deeply several times.
By wriggling our toes,
Our
fingers,
By moving our facial muscles,
And by stretching ourselves.
First gently,
Then with a little more
intensity.
We are allowing ourselves to take as much time as needed.
And whenever being ready,
You can open
your eyes.
