Okay,
So taking the posture.
As soon as we come to the posture,
Meditation is started already.
So it means that we move slowly,
Mindfully.
It brings some grace in the movement,
A sense of dignity in the posture.
Then we make sure the spine is straight.
The face is relaxed,
The shoulders are low,
The lower belly is free to move.
And we take a clear intention to engage fully in this meditation,
To give it its chance.
And once this is clear,
We can connect with the area of the heart.
Just checking if we can find some sensations there.
What is there?
Just feel,
Can you feel that area?
Anything.
And then check what happens if you remember a time where you felt strong love.
Or if you imagine you're holding a baby,
Or a small,
Very small kind of animal.
What happens?
Do you feel something there?
Can start with bringing to mind someone we dearly love.
We are not in conflict with.
And sense what we would like to wish.
And I'll leave some time,
And you can go at your own pace,
Doing a few person.
Every time you feel disconnected,
Gone into stories,
That's not a problem.
Just come back to the person you were with,
And keep feeling and wishing.
Sometimes we imagine the person in a situation,
In a context,
Maybe in a room,
Or sitting in a sofa.
Imagine hugging,
Whatever support,
The deepest feelings we have for that person.
Come forward.
.
.
.
Now we can get in touch with ourself.
We've been doing that since longer.
We started the week before.
So maybe now it's already a bit more clear.
But we keep digging.
What is the most important?
From me to me.
If I could wish just a few things,
What would that be?
And wishing us that.
Not about how I'm gonna do.
We can do that in meditation too.
Fine tuning our plans.
How we will manage,
But that's not the point here.
Just feeling what is most important.
And wishing that this happens in our life.
.
Trying to refine the way we express that feeling.
Refining the wording.
.
Trying to mind people we have no special interest in.
Like a shopkeeper,
Postman,
Bus driver.
A colleague we never speak about with.
And still feeling the area of the heart.
If you can,
If it works.
Seeing what kind of wishes,
Positive wishes you would like to create and feel for that person.
Maybe it's a bit more general.
Less specific,
You know less that person.
It's okay.
And really when you express it,
Trying to feel that you really mean it.
As if it matters for you.
I wish you to be happy for all this life for instance.
To be free.
And trying whatever to feel it.
And trying whatever to feel it.
.
And you can do that with a few persons.
.
.
And now we can bring to mind someone with whom we have some tension.
Maybe recently.
Not a too big one.
It can be with a friend or partner.
In the family.
Mild tension.
And again connecting to that person.
And wishing.
Whatever we feel like wishing.
Being very much aware of not entering in the story of the tension.
That's a very delicate moment.
A lot of distraction in that place.
It is just about connecting to the person.
And wishing.
Maybe not staying too long with one person and then shifting to another person.
I'll leave some time for several.
Maybe someone you're in competition with you compare.
And then wishing that person to be successful in that specific area you compare with.
Very good.
Very freeing.
Can be a political figure.
You disagree with.
You really don't appreciate.
Can be of course a neighbor.
Can be someone in the history.
Anybody with whom inside yourself there is tension in relation with that person.
And don't enter into the stories.
Then we can shift.
Come to this group.
The group of us attending this seminar.
We all came because we're looking for something.
Maybe at the end quite similar.
Although we would express it very differently.
So what would we like to wish to all of us?
Find in your own words and wish that.
Now we can make a big leap.
And invite all humankind.
Can be difficult,
Very conceptual.
But still we're in relation with this humankind within us.
It's the idea,
The feeling we have towards humankind that we address.
So what do we want to wish to all the humans on this planet?
How do we see,
How do we feel humanity could be?
What do we want to wish to each individual on this planet?
Now we can bring the animal world and the Earth,
Mother Earth.
All in difficulty right now.
Just feeling and wishing to our beautiful Earth what we want to wish.
What we do wish for the future of nature,
Of this Earth.
Maybe we speak to the Earth as if it is a person,
A being.
If you feel you're into it or if you feel there was a point somewhere that was interesting for you,
Just go back there.
Keep following the same process.
Or jump from one subject to the other.
There's no order.
Or stay at one place with the meta and keep wishing somewhere to someone or to yourself.
Or if you want,
You can drop now the visualization.
And first I would suggest coming back to the breath and anchoring strongly enough.
Let's make this Spanish so that all,
Hope and.
</pkies.
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And that's it.
Very fruitful,
And maybe some beautiful moments,
Or not.
But very fruitful anyway.
We're learning so much in these moments.
The Buddha once said,
Nobody can measure the benefits of one time meditation.
