Hi there!
I'm David and welcome to Intlansis.
Find a comfortable place where you can sit cross-legged for this one,
Later you can lay down if you like.
And please wear headphones for this one.
Allow yourself to be here,
Right now,
In this present moment.
So,
Please take a long deep breath in,
And simply let it out very slowly.
One more time,
One slow deep breath in,
And as you are dropping it back from your shoulders,
Let it out,
And simply close your eyes.
Feel this moment,
Feel the surface beneath you.
Bring attention to the sensations around your body,
Starting with the points of contact with the surface beneath you,
The parts of your skin that feels,
The clothes,
Going up to your buttocks,
Your lower back.
And if there's some part of your body that feels different,
Just observe,
Don't judge,
Don't tag it,
And simply breathe in and breathe out,
As if you were breathing out air to this area,
Simply observing,
To the front of the torso,
Including your abdomen,
In what parts of the body you feel contact with the clothes,
Temperature change,
More heat in one part than in other,
Remember,
Just observe,
Don't tag it,
Don't say I feel here.
Cold,
Or I feel here pain,
Simply observe,
Everything is about sensations,
Sometimes we forget that sensations are the building blocks of feelings,
And feelings,
When they are repeated and sustained,
They create emotions,
If you were feeling uncomfortable,
You would feel a shock,
That is unpleasant,
So going back to building blocks of simply sensations,
We train resilience,
And we bring wider perspective of what is to feel in this life and reality,
So take a long deep breath in,
Moment to be as it is,
If there's any part of the body that was requiring more attention,
Deep breath in and let out,
Simply witness and say thank you,
I hear you,
To the sensations in your body,
Your facial muscles soften,
Ask yourself how,
There's no good or wrong answer,
Be honest with yourself,
If it's pleasant or unpleasant,
High energy or low energy,
That's totally fine,
Search for where is located in your body,
Simply observe this part,
And as you take a long deep breath in,
Bringing oxygen to this area,
And let it out,
Bringing air to this area,
And observe how it softens and let it out,
Placing your right hand in that area,
And gently,
To the pressure that you need to feel this area getting massage like or soften,
Bringing intention of release and let that go,
Exhale through this area,
And now together let's take a long deep breath in,
Bringing your palms together in front of the heart,
And say thank you for this moment,
Taking one long deep breath in,
And hold it at the top,
And then exhale,
And when you're ready you may open your eyes,
Thank you.
Hey there,
Thank you for listening to this meditation here on inside timer,
Please if you resonate with this,
Please share it with someone,
Save it,
This type of meditation and all kinds of meditation,
It's all about practice and consistency,
So save this in your favorites and also go to our group vibrational beings,
There we share some playlists and some findings in our own path of balance and best version of ourselves,
So please follow and meet you in the next one,
With love in hearts,
David and Lanceis.
