The following mindfulness practice deals with resilience,
The capacity to deal with stress.
Sit down or lie down in a comfortable manner.
If you are sitting,
Then try to move your chest up and put your shoulders down.
And if it is comfortable for you,
Then close your eyes.
Resilience is the combination of a healthy body and a healthy mind.
If we have a strong,
Healthy body,
Then we can deal better with the stress.
If we have a strong and healthy mind,
Then we can also deal better with the stress.
The body and the mind are really intertwined and very closely connected to each other.
If the body doesn't do well,
Then often the mind does not do well either and vice versa.
So often,
When we don't have any time,
Then we leave ourself and what is good for us and our body behind.
We eat badly because it's fast.
We don't go to sports or do any workout because we don't have the time.
We don't practice mindfulness just because we believe we don't have the time.
You always have time.
The question is for what?
The next practice will deal with the question to establish a habit.
A habit for you,
To do something for you that you feel well.
To create a ritual.
And this is why I want to ask you.
What hinders you to do more for your body and your mind?
What hinders you?
Label it.
Say out loudly in your mind.
What keeps you away from doing something for your body and your mind?
Is it maybe too much work or laziness?
Or things you have to do.
Whatever it is,
It is okay.
It can be there.
And I'm asking you,
Why does it hinders you?
Why are you not doing more for yourself?
Your body and mind?
Say what it is to yourself.
Whatever it is,
It is okay.
Become aware of what is hindering you.
And now I want you to imagine that you are doing sports.
Any kind of sport.
Whatever you like.
Or whatever you do.
And if you don't like sports,
Then imagine that you are walking through the woods.
So just imagine any sport you like.
And what sensations do you observe in your body when you imagine doing this?
Is it maybe excitement or joy?
Relaxation?
Happy?
To move?
What sensations do you observe in your body?
Is it maybe relief?
And where on your body can you feel something when you think of sport?
Or workout or exercise that you do?
Maybe in your legs?
Or your stomach?
Or your shoulders?
Just observe your sensations.
And let them be.
And now I'm asking you,
How can you extend your mindfulness practice?
How can you do this more to a ritual?
What can you do?
Is it maybe when you wake up directly in the morning?
Or maybe before you get out of the car?
Or while commuting maybe?
And imagine that you are practicing mindfulness regularly.
Where in your body do you feel something?
Is it maybe your stomach?
Your throat?
Your feet?
Whatever you feel,
That is totally okay.
Resilience is the combination of a healthy body and a healthy mind.
And now I want you to bring your entire intention to the fact that you are breathing.
That your entire body is breathing.
Breathe in through your feet,
Through the whole body,
And breathe out through your head.
And the other way around.
Imagine that you're breathing in through your head,
Through the entire body,
And breathing out through the feet.
Notice that your body and your mind are very closely connected to each other,
And that they're intertwined.
Breathe in,
Breathe out,
Breathe in,
Breathe out.
And when you feel ready,
Slowly recognize what time of the day it is.
Open your eyes and I wish you a beautiful,
Positive,
And wonderful day.
