Welcome to this brief exercise of expanding consciousness.
Thank you for clicking in this meditation.
I'm here to guide you,
Just for a few minutes,
Into a conscious approach about what we can do with our own conscience.
Let's play it a little,
Let's play with it,
And see how we feel in the end.
So start by closing your eyes,
Getting into a comfortable position,
Whichever you want.
Maybe lying down,
Maybe sitting,
Or even standing in a mountain pose,
Spine aligned.
Take some deep breaths.
Above all,
Soften your eyes,
Soften your eyebrows.
Just let your tongue slide into your mouth,
Softly.
Let all your face and your neck and your shoulders just drop for a moment.
Take a few seconds to scan your whole body.
As you inhale,
And you focus on foot,
Legs,
Knees,
Your hips,
And exhale,
Surrender.
Inhale,
And focus on your back,
Shoulders,
Your arms,
Your hands,
And exhale.
Inhale,
And focus your full attention on some of the organs inside your body,
Your lungs,
Your heart,
And exhale.
Inhale,
And continue your kidneys,
Your liver,
Your intestines.
Give them your carriage for a moment,
And exhale.
And lastly,
Inhale,
Deep breath,
And retain just for a few seconds inside your lungs.
Feel the air growing,
Making your body grow,
While you focus on the top of your head,
And on softening the whole head,
Your neck,
Your ears,
Your lips,
Your tongue,
Your cheeks,
Your eyebrows,
And exhale fully.
Be with me just for a few moments.
Be present in your now.
Enter your body,
Embody yourself.
Imagine that you're a being,
Kind of a shadowy,
Glimmery being.
And you decided to wear this suit made of meat,
This body,
For a few years,
For a life.
And during this life,
You somehow got disconnected from your body.
You keep going to work and doing stuff.
You don't stop to wear the body,
To wear the suit,
To go inside yourself.
And so wearing the body gives us the advantage to explore a few sensations,
In order to start training our consciousness,
Expanding our consciousness.
To do this exercise,
I will say to you a few parts of your body occasionally,
And then I will make you jump into another completely different thing.
And I just want you to be in your body and be aware where your consciousness goes.
Okay?
So travel with me just for a few moments.
I hope you like the ride.
So focus your attention on your big toe,
Your left foot.
Really feel your attention going to the foot,
Focusing.
Soften the eyebrows and the eyes.
Try to be aware of the rest of your body.
If some part of your body becomes a little tense,
Because of your focused attention and consciousness.
So left big toe.
Inhale,
Exhale.
Top of the head.
Inhale and exhale.
And imagine that you are entering your consciousness.
Try to embody that experience even more.
And now go to a tunnel.
Bring to your mind a tunnel.
It can be a highway tunnel or maybe a train tunnel.
And imagine yourself entering the tunnel,
The dark tunnel.
And that's it.
Inhale and exhale.
Come back.
And go to the center of your heart.
This is the ride,
This is the joy.
Travel with your consciousness.
Expand it.
Become aware of it.
And now go back to the tunnel and exit the tunnel.
Feel the light on your body.
Feel the warmth of the sun as you exit the tunnel.
Now that I've guided you a little in these few steps,
I will just say the places you will take your expanded consciousness.
And just go there.
If a strange feeling,
A strange sensation,
Even a strange thought happens,
Just be aware of it.
Maybe laugh.
Maybe get a little sad.
But do not give it your full consciousness,
Your full attention.
It's just a thought.
It's just an emotion.
Let's expand.
Inhale and exhale.
Center of your mouth.
The noise outside.
Your left ear.
The noise outside.
Your right ear.
Just choose one noise and focus for a few seconds outside of yourself.
Choose a sound.
Stay there for a few moments.
Come back and go to your belly button.
Your solar plexus if you want.
The center of your body.
A cloud in the sky.
Picture it.
Inhale and exhale each time you want.
And expand your consciousness.
And go to a picture of the sea.
A big,
Expanded,
Blue,
Enormous,
Gigantic sea.
The bases of your throat.
Feel your throat,
Your voice,
Your vocal cords,
Your thyroid.
The center of your heart.
Focus your heart and feel the sound and every sensation it does inside your body.
Your whole body at once.
Your right eye.
Focus on the details.
Your eyelashes.
Pat them.
Just push them up,
Upper eyelash,
Down eyelash.
Just feel them in your right eye.
And flow to your left eye.
Your eyelashes connecting one another.
And expand to the whole city you live in.
Visualize it,
Feel it,
Go through like you're traveling in the air.
Like you can fly.
And just take your conscience to a little ride.
The whole city you live in.
The whole people that live in the city.
Just feel the sensation of expanding,
Of being able to travel there in your mind.
Inhale and exhale.
And go inside your body.
Feel your blood going through every vein,
Every artery,
Just for a few seconds.
Be with the sound of your blood flowing through your veins.
Be with the aliveness of your body.
Atop of a mountain.
Choose a mountain and go there.
Expand your consciousness.
If you've been to one,
You can choose the Everest,
The Kilimanjaro,
A mountain of your choice.
Go there in your mind.
Travel like a drone through the air.
Guide your consciousness,
Expand it.
Bring your conscience home.
And now let's trigger another small different exercise.
Go search a memory of laughter you have storage in your brain.
A strong,
Emotional,
Fantastic laughter of yourself,
Of someone.
If it's not a clear memory,
Don't get sad or frustrated.
Don't worry.
Just bring the sensation of laughter all around you.
Yourself or another people.
And stay with that memory.
Or that vague sum of several memories of people laughing.
And expand your conscience to the highest monument you've ever been.
The Eiffel Tower,
The Empire State Building.
If you're afraid of heights,
Maybe this is uncomfortable,
So try another thing.
But just be in a marvelousness,
In the grandiousness of a human-made,
Enormous,
Fantastic thing.
Just for a few moments.
Feel the energy.
Maybe you're on a plane.
Maybe you're high above.
And bring yourself down into a field of tulips,
Of roses,
Of any type of flower you imagine or it's pleasant to you.
You're in the middle of the field,
So stay there.
And let's introduce smell,
The sense of smell.
Be in the field for a few seconds and try to smell every detail.
Feel the wind bringing the smell into your nostrils.
Inhale and exhale.
The center of your brain.
Bring yourself to your body again.
The pineal gland.
The center of your brain.
The silence around you.
Yourself.
At last.
See the whole planet Earth.
Whole in one blink of an eye.
Expand your consciousness like you are able to process and feel the whole planet Earth inside yourself,
Inside your heart.
Imagine that the whole planet Earth is your heart,
Kind of.
And see the whole planet Earth.
The green and the blue and the mountains and the sun and the stars.
Oceans and rivers.
And the people,
6 billion people in this planet.
Expand your awareness of it.
We are all here at the same time,
In the same planet,
In the same universe,
In the same space,
In the same galaxy.
We don't know what's out there,
But we're here,
We're sharing this with one another.
Feel that emotion,
Feel that awareness.
The whole planet Earth.
And your heart and your brain.
Belonging to this moment in time and space.
Inhale and exhale.
And I will leave you with this expanded consciousness.
If you want to play around a little more,
I'll give you a few more seconds to stay with your body,
With your conscience,
With the music,
With planet Earth,
With yourself.
Bring with you,
Every day,
This notion that your consciousness is expandable,
It's growing and you can cultivate that.
If you want to play a little,
Go to another memory,
Go to another place,
But just go and come back and go and come back.
Into your body,
Where in your body,
Where in your mind.
I will leave you in peace.
Leaving you aware of yourself and connected.
Feel the connection with everyone else here.
With every planet,
Every being,
Human or not.
Every living being,
Here with you,
Experiencing this moment in time.
Have a wonderful,
Wonderful day.
And a wonderful,
Wonderful life.
See you soon.
