So I invite us to find a comfortable posture and during the practice if you need to change your posture,
That's really okay.
So you don't need to be somehow stiff in a posture and no,
Be as natural as possible.
It's good to have a posture that allows some awareness,
Some awakefulness,
But also some relaxation.
So we don't want to be too much alert and not too much relaxed.
So the idea is to find like a middle point,
Okay?
And that's very personal.
So let's start by taking a long deep breath,
Really allowing the breath to come in,
Almost like the breath doing a kind of a transition from whatever we were doing before this practice into this space of reconnection with ourselves.
So taking another long breath,
And let's take a moment to start to notice how the world is coming through our senses.
So I invite us to allow firstly the eyes to look around the room,
Taking a moment to notice as if it was the first time that you were noticing the place you are in,
Noticing the colors,
The shapes,
The objects,
Noticing the sounds,
Noticing how the world is always somehow arriving through our senses,
And also always changing moment by moment.
And the sounds is a pointer that we really can notice that there's some silence underneath,
And then there's some sound that comes maybe through my voice or maybe a car passing by,
A neighbor speaking,
Birds outside.
So taking a moment to notice this impermanence of this present moment through the sounds coming and going.
Some sounds we might enjoy,
They're pleasant.
Other sounds,
Maybe they are not so pleasant,
We might not like them or even want to avoid them or think,
Oh,
In silence this practice would be much easier.
So noticing also the thoughts that come and go as the world comes through the senses.
And knowing that we don't need to do anything with the sounds or with whatever comes through our senses.
So continue to explore before we go inside,
Again noticing the room through the eyes,
The nose,
The ears,
Noticing the skin touching the chair,
The feet maybe touching the floor,
Noticing without trying to change it or create a narrative around it,
Simply noticing.
And as we notice,
I invite us to see if it's possible to find in our environment something that brings a cue of safety,
Of connection,
Of regulation to our nervous system.
So see if you can find,
Maybe it's an object,
A picture,
Maybe it's a plant,
An animal,
Maybe it's a sound of birds outside,
Maybe it's the feeling of the body touching the chair or the ground.
So finding that cue of safety and when you find it,
See if it's possible to establish some sort of a connection.
So imagine there is a picture of someone,
So really resting for a moment on that cue of regulation,
Of safety.
And noticing how does that impact your nervous system through the breath or the tension in the muscles and letting our nervous system know that at any moment during our practice there's a choice.
We can stop,
We can reconnect with that cue of safety and then there's a choice of coming back to the practice or even leaving the call.
So letting the nervous system know that there's always a choice.
So I invite us now to bring the attention to the body and if it's safe for your nervous system,
Closing the eyes or lowering the gaze and bringing the awareness to the movement of the breath.
Noticing is the breath fast,
Slow?
Is it more in the chest,
Is it more in the belly?
Is the breath coming more through the left nostril,
The right nostril,
The mouth?
And if possible,
Allowing the breath to become more subtle,
More silent,
Without forcing.
It's more about allowing,
Letting go.
And noticing the tension in the muscles of the body,
Noticing the lower part,
The feet and the legs.
Noticing if there's any unnecessary tension at this moment.
If I find something that I don't need now,
Maybe it was useful one hour ago to catch that train or arrive home.
But if it's not needed now and the muscles are still holding tension,
I'm just wasting energy.
A little bit like the apps in the mobile phone that we leave open and then we forget and they are just wasting battery.
So noticing also the back,
If there's some tension that I don't need now in the back.
And if yes,
Inviting if the body is willing to let go.
Even just a little part of it,
One percent.
How is the world with one percent less tension?
Exploring that,
Being the scientist.
The same with the belly and the chest.
Relaxing as much as possible.
The shoulders,
The arms and the hands,
The fingers,
Allowing the body to relax.
And if the body doesn't want to relax,
We respect that.
There's a profound respect to the choices of the body at this moment.
It's all an invitation.
The throat,
The neck,
The jaws,
And the whole face,
The mouth,
The nose,
The eyes,
The forehead,
The ears,
And the whole head,
Relaxing as much as possible.
So expanding from the feet to the top of the head,
Noticing how is my body now?
And if there's something that I'm holding that I don't need now,
Inviting if the body is willing to let go,
Even just a little bit of it.
And again,
Noticing the breath in,
Out.
And also again,
Seeing if it's possible to let it become even more subtle.
And allowing the attention now to move inwards into our inner world,
Noticing thoughts,
Voices,
Movements of the mind coming and going.
And noticing that these movements are a bit like the sounds outside.
They come from someplace,
They emerge,
They have some sort of manifestation,
Which might be pleasant,
Neutral,
Unpleasant.
But if we don't do anything,
They just go away,
They come back to silence again.
So noticing thoughts coming and going as clouds in the sky,
And noticing mostly the space between the thoughts.
So not trying to change the thoughts,
But more being the space for them to come and go.
And seeing now if it's possible to go beyond the body,
Beyond the mind,
To the heart,
Bringing the attention to the chest,
Noticing again the breath coming and going,
Allowing it to become even more subtle.
And now bringing the attention closer to the heart,
Even closer to the heart of the heart.
And making a suggestion that that innate basic sanity,
That self with a capital S,
That divine presence,
That divine light,
Whatever you want to call that presence within,
Noticing that it is already there.
And suggesting that the attention is naturally being attracted to that source,
To the source of that divine light in the heart.
Almost like an object that is being dropped into the water and then slowly goes inside with no effort,
And allowing the attention also to drop to the infinite space of the heart.
And we're going to be in silence for around 10 minutes,
And during these 10 minutes you don't need to do anything.
If the mind wanders or if there's sounds outside,
We notice them,
We notice the mind getting distracted,
And we remind ourselves that we are meditating on that source within the heart,
Feeling that presence within the heart.
And then after the silence I'm going to continue to guide for some few more minutes,
And then we close.
But for now,
Let's start the meditation.
And noticing,
Noticing the condition,
Inner condition at this moment,
Noticing the heart space,
Noticing the mind,
Thoughts,
Images,
Voices.
What is the condition of the mind?
Noticing if there's something different from the first time you noticed,
Noticing the condition of the body,
Emotions,
Tension.
What is different now?
And maybe nothing is different,
Which is okay.
Noticing the breath,
And allowing this condition of the heart,
The mind,
The body to really be absorbed by every cell.
Suggesting that every cell in my system is being influenced by this condition,
Is absorbing this condition.
And suggesting that it's expanding also beyond the body into the space where I am now.
Suggesting that everything around me,
Almost like if it was a bubble expanding around me,
Is benefiting from this condition.
The space,
The objects,
Plants,
The insects,
The animals,
People.
Maybe even expanding a little bit more to include maybe the whole neighborhood,
Maybe the town or the city where I'm at this moment.
Can I expand to include the country as well?
The continent?
What is the limit of my expansion?
Suggesting that everything,
All beings,
Are benefiting from my condition.
And with this extended awareness of the heart,
The mind,
The body,
The living beings in the planet,
Asking ourselves,
What is important now?
What is really important now?
What is really,
Really important for me now?
And again,
Noticing the sounds outside.
Noticing how the world is coming through the senses.
Noticing if the body needs to do some sort of a movement or some sort of a gesture.
Allowing the body to do whatever it needs to do now.
And with another long,
Deep breath,
Allowing the eyes to open if they are closed.
Again,
Exploring the space around.
The objects,
The colors,
The shapes,
Maybe reconnecting with that cue of safety that we connected in the beginning.
And reminding our nervous system that there is always a choice.
Always a choice.
So thank you all so much again for joining and may you continue to resonate with that inner condition and may all beings benefit from it as well.
Thank you so much.
