Technique & First Meditation Of Mindfulness

To initiate the practice of mindfulness,

It is important to keep in mind the concept of full awareness,

Or mindfulness.

But what would mindfulness be?

I call mindfulness a state of mind where you start on a daily basis to be more present in everything you do.

Because during our day,

It is normal that we get lost.

Our brain is always trying to put us in a state of automatization where we do repetitive things without thinking.

So then we can do it more quickly and supposedly more effective.

But the thing is,

When you are in this state of mind of automatization where you don't think too much to do the things you need to do during your day,

You start to enter a zombie state of mind.

I know that it may sound too harsh,

But the truth is,

If you think a little bit,

It is difficult to tell exactly how many things have you done since you've wake up.

Maybe you remind some of them,

Or maybe you still can remember most of them,

But the thing is,

Mindfulness is the state of mind where you really pay attention to all the things you do during your day.

Of course,

You have to work,

You have to take care of your life,

Take care of your family,

Your children maybe.

So we'll start by choosing one task at a time.

This way we'll introduce the concept of mindfulness slowly in our daily life.

And then we'll start to appreciate more everything we do during our day.

Mindfulness for me is like an awakened meditation,

But applying the opposite of the meditation principle,

That is,

To try to not think in anything.

Mindfulness is the opposite of that.

From now on,

We will focus our thoughts,

Our feelings in some activity,

In something that we have to do,

Or that we are paying attention,

And then we'll feel it in its full potential.

So every time we lose focus,

We have to go back to it.

And the more we do that,

The more we are awake of the present moment,

The more we will start to notice the subtle signs that the universe,

Our guides,

Or our own intuitions end us.

And this new state of full awareness will make you feel more centered,

Turning all your senses to your inner self.

So I invite you from now on,

To start at least trying to practice mindfulness in any activity that you do.

You can choose one activity per day.

For example,

You brush your teeth,

Which is a quick and simple activity,

Practicing mindfulness.

The next day you will do it while washing the dishes,

For example.

And then you start to practice it on activities that require more time,

Like while having a shower,

Or when you are eating,

You can pay attention to your plate,

To your food.

Leave your cellphone aside.

Nowadays,

We don't eat anymore without paying attention to something else,

Rather than food.

So it is very difficult for us to connect to our food.

So I really encourage you to get started by putting mindfulness,

This state of mind,

In everything you do.

But now I would like to guide you through a mindfulness meditation.

That is,

I will ask you to pay more attention in your present moment and in your whole body.

So find a very comfortable place for you to stay,

Take a deep breath.

You can sit or lie down as you prefer.

And the first thing you're going to start paying attention to,

It is in your posture.

If you sit down,

Notice if your spine is well aligned.

If your legs are crossed,

Which leg is on top of the other?

If they are not crossed,

How are they disposed?

And if you are lying down,

How is the weight of your body distributed over the bed or over the place you are?

How do you feel it in that position?

Can you describe to me?

Okay,

Now you will focus your attention in your breath.

You can breathe normally.

Or maybe you took a deep breath.

If you did so,

It's because your body asked for some more air.

Now calmly and consciously inhale and try to feel the air passing through your nose.

Try to feel the temperature of the air dropping inside your nostril.

Pay attention to the speed of the air with which it enters and reaches your lungs.

Are you breathing shorter or limited in your chest?

Or if it is longer,

Profound,

Lifting your tummy,

Try to focus your breathing to be in the belly.

Open your mouth and let the air go in and out.

Taking a deeper breath and lifting only the belly.

Do it once more.

And now try to breathe only through your chest.

The upper breathing a shorter breath.

Inhale and exhale.

Did you know that you had this ability of doing two types of breathing?

Now try to take a deep breath,

Filling your lungs with more air.

That inhalation that oxygens your whole body.

Pay attention to your heart,

Try to feel how it beats.

Is it beating slowly or accelerated?

Either way,

It is taking blood and oxygen to all your cells.

Stay a little bit with this feeling of being alive.

Hearing your heart,

Feeling its pose.

And now that you've played with your breath and your heart a little,

I believe it was very interesting to focus on it.

Even for a few seconds at least.

You've managed to forget your worries and your challenges.

Because you were entertained with your body.

So let's continue to pay attention to it.

And start focus now at the tip of your feet.

Feel in which position your foot is.

Are they relaxed or are they moving?

Focus on your toes.

Try to feel your big toe from the right foot.

But try to do it without moving it,

Just by focusing your thoughts.

Concentrate.

I know that you are capable of feeling it.

Now focus on the second finger next to it but to the left foot,

The index toe.

Can you feel it?

It is there,

You know?

Maybe you never paid attention to it.

Of course,

You know and you value its presence because it helps you to walk every day.

But I bet you never tried to feel it,

Only the index toe of your left foot.

Now pay attention to its neighbor,

The middle toe.

Which one can you feel more?

From the left foot or from the right foot?

Can you feel them?

Let's continue and skip it to the pinky of the right foot,

The little one.

You know,

That one which you now and then hit the corner of your sofa,

Which is when you remember that it exists?

Yeah,

It is there.

And now you are paying attention to it consciously.

But even if you can't feel anything,

Don't be sad because just by taking your attention there,

You are feeling it.

Let's expand a little bit our feelings to the blood running in the veins of your foot.

Can you feel it?

Like little roots that are filled with your circulation.

Receiving blood from your heart and returning back up to your legs.

Isn't it incredible how we are able to feel it if we decide to focus our attention on it?

But again,

If you can't feel it,

Just imagine what would these vain paths look like?

Now choose one foot and imagine the bones,

The structure of it.

Your attention starts to rise up through your shin,

Like an x-ray going through it.

It goes through your knees.

Notice if you have any discomfort there,

Any pain.

If the position is good for them,

Are they extended or bent?

Try to feel the ligaments,

All the powerful engineering of your body just to make you bend your knees.

How amazing magical this is.

Now start climbing up your legs,

Feel them,

Your thighs.

And as you go up your body,

It is a great opportunity to thank every part of it.

So also start feeling gratitude for your legs,

For taking you whatever you want since he was born.

Say thanks to it for supporting your weight,

The weight of your body.

And because they are as they are.

If you are a woman and have cellulite,

They are part of your body,

So honor them,

Love them,

Thank them.

Because they are marks of your history,

They show how fast you grew in order to be prepared for this world.

Now start to feel your genital region,

You'll be also honoring it.

You feel the heat that resides there,

One of the warmest part of your body.

And then you go up starting to pay attention to your belly.

See if you have any discomfort there,

Some pain maybe.

If you can feel anything,

Do not get attached to it and keep going up during your scan.

Continue paying attention to the different body parts.

And now you are in the chest area.

Focus on your breathing again.

Notice if it is shorter or longer than when we've started.

Go to your shoulders.

Notice if they are heavy.

I mean if there is any muscle more tensioned,

Distended.

And go down your arms,

Notice how they are disposed.

If you are sitting,

Pay attention to their weight.

If you are lying down,

How they are extended.

Your hands now,

Without moving them,

See if they are closed or opened,

Just by paying attention and respecting the way they are.

Now pay attention to your back,

How much weight have you been carrying?

Let it go,

Let all this weight go.

And now creative imagination is an excellent tool for us to imagine all that weight being drained and taken off your back.

Your brain,

Which is imagining this scene,

This weight being taken out,

Will understand that you no longer need to feel this pain,

And that there's no more weight there.

Notice your attention to your neck and notice if it is relaxed or if it is still contracted.

Take care of it as you did with your back,

Releasing all the tension.

And finally,

Feel your head,

Try to feel your hair strands.

Yes,

Take your attention to the hair follicles,

Where the hair comes from.

Try to understand how it is,

What it is like to have hair hanging over your head.

What does it feel like?

Now feel your eyes,

Your nose.

Feel your mouth.

Feel the teeth inside your mouth,

Your tongue,

Your ears.

And thank your whole body for being exactly the way it is.

For being your physical instrument of action here on Earth.

Take a deep breath and feel the tranquility.

After focusing all your attention on your body.

And start to come back,

Bringing your thoughts to the present moment.

Beyond your body and pay attention to the noises that surrounds you.

Move the toes of both hands.

Move both your feet and your legs a little.

Take another deep breath and when you feel,

You can open your eyes.

So this was one of many journeys you can take using the concept of mindfulness.

And from now on,

You'll be able to repeat the same principle doing this meditation whenever you feel like.

And whenever you need to relax,

Escaping from all the distractions we leave during our day.

Focusing only in your wellbeing,

Your inner balance,

Through a deep scan of anything you want like we did here with your body and your mind.

Namaste.