Relax and make yourself comfortable.
Close your eyes.
Notice how you feel.
If you have any tension in any part of your body,
Let it flow and allow yourself to relax as deeply as possible.
If there are thoughts that come,
Smile,
Allow them to be.
Thoughts come and go.
It is important to let them flow without following them and without being identified with them.
Be here now.
Be present to this moment.
In the present moment,
There is no past,
No future.
In this natural state,
There is nothing to control,
Nothing to project.
We just have to be here.
Be in the moment.
Leave every moment one after another.
Now let's divide our attention together.
This is a practice that can help us enter a state of presence.
First,
Let us focus on our breath.
For now,
We inhale and exhale normally.
And then deeper.
Noticing how the chest expands.
While we are breathing in and out.
This is our first attention.
The second attention is that of the physical contact of our body with the place where we are lying or sitting.
We try to keep these two attentions at the same time.
The third attention is that of sound.
The sound of the music.
The sound of my voice.
Or any other sound that we are hearing now.
At this point,
We have three attentions.
The breath.
The physical contact.
The sound.
By keeping these three attentions at the same time,
We enter a deeper state of presence.
This state can be practiced and maintained during the course of any activity.
When we are outside in nature.
Watching a sunset or a sunrise.
When we walk on the street.
Or when we are on the phone.
When we look into a person's eyes or give a hug.
When we are drinking a glass of water.
When we taste a piece of chocolate.
We can enter this state of presence where everything is.
Where there is no anxiety or doubts.
Where there are no worries or fears.
Presence is the magic pill that can cure any kind of friction.
When we are here in this natural state,
There is nothing to fix,
To describe or imagine.
There is no separation here.
There is a sense of completeness when we are in this state.
Let us be grateful for this.
For this moment that we are sharing together.
Now let us say,
I am.
As we speak these words,
Let's feel present.
Grounded.
Aligned.
In harmony.
In love.
Let's smile now.
And with lots of gratitude and love,
Embrace your being in its aliveness and beauty.
And say to yourself,
I love you.
May you be blessed.
And again,
I love you.
May you be blessed.
Now let's bring our hands to our heart and give thanks for what has come to us.
Whatever it is,
It's fine.
Let's remember above all to appreciate and love ourselves for what we are.
When we are ready,
Let's begin to move our hands and feet.
And gently open our eyes.
Keeping this state of presence,
Gratitude and love for ourselves and for all that is.
May you be blessed.
Grazie.
Grazie.
Grazie.
Grazie.
