01 Meditation - Introduction to meditation

Hello conscious television friend

We welcome you to this space that we have prepared for you, is a space for meditation of 20 chapters where we are going to teach different ways of breathing and positions that are going to favor your meditation experience

Prepare your space, it has to be comfortable, so make sure that no one will bother you, to be as quiet as possible, not too much light, disconnect your cell phone, disconnect everything that can interfere

You can also prepare your space, you can put images, objects that can inspire you, that remind you of you

You can wear scents, incenses, something that reminds you of something intimate, that takes you to the experience of internalization, to take you to your space

Sit well, make yourself comfortable, feel free in a pleasant moment

You can be in several positions, half lotto, lotto japanese or also called diamond, indonesian and if you see that these are positions that do not suit your physical condition, you can also do it on a chair, the important thing is that you are comfortable

You can have a background music if you want it, but remember that music is not the priority in this meditation

The priority is to get in touch with you, it is an intimate moment

Meditate helps you to improve your life, gives you clarity, helps you fight stress

It can also help you to better discern how to choose among the options that the day presents us, what I have to do

Improve your health

Improve your vision

You can use it for leisure because meditation is also fun

You can use it simply to see more clearly inside you, listening to where you are emotionally to balance you inside

I propose you to do this experience with us

Welcome to this space of growth and transformation

Together we will always meditate in three simple steps: first we activate the body and release tensions, second, we clear the mind we refresh it like a shower which in the morning does not refresh and does not become active and three, let's connect with our spirit, to calm our inner self, to meditate deeply in silence

We start with our body

The most important thing before starting to meditate is to sit in a proper posture, as we have already explained before

When you sit down, the most important thing is that your back is stretched, that the shoulders are relaxed and there is a simple trick that will help you, as it helped me: breathe in and bring your shoulders close to your ears and when you exhale you turn them backwards and you place them and that allows your chest to open

Also something important is that your hip is at the level of your knees

If you feel that it is not you can take a zafu a cushion or what you have and you raise your buttocks and there you can get into a much more comfortable position

Also get some blankets, something that can support you

because meditating is a pleasure, we will not cause pain

And the last important adjustment you tuck your chin in slightly and so you lengthen the crown of your head from behind

It's as if someone pulled with a invisible rope from your crown to the sky

Today we are going to start doing some simple exercises that will unblock the energy of your hips, the joints of your knees and your ankles, so that you can sit more comfortably

Let's stretch our legs

To the front, always keeping your back as straight as possible and the first thing we do is to breathe in through the nose and when we exhale we make outward circles with our nostrils and ankles and then stretching them we turn to the other side

We stop them

We inspire and we take our right leg below the knee and we do circles with it to one side and to the other side, gently releasing the air

Let's go with the other leg and we start to move the energy of that part of our body that sustains us is a part that gives us that support

We stop and the last posture: we take our foot, our leg, we approach our belly, we breathe in

We stretch gently, we deposit as a gift our leg on the ground, we go with the other leg

We're unlocking the hip

We exhale, we stretch

Good

We return to the position basic meditation and after moving our body a little bit, now we cool down our mind

For that the first meditation, the most

the first breath, the most basic, the most important and what it is the basis of the others, is the long and deep breathing

Place your hands on your belly touching with the fingers of your heart and there we inspire

We fill our belly, we hold a few moments and exhale through the nose

We inhale again

Hold your breath, feel that your fingers have parted

and as we exhale we sink our belly inwards and repeat one more time

Very good

And now we take our hands to our rib cage, to our sides

We press, we feel the contact of the hands, we open our fingers and now when we breathe in let's fill up with air from that place

Always by the nose, hold the air inside you, your hands have separated and exhaled through the nose

The ribs contract, your hands come closer, again

We exhale

We inhale

We exhale

We smile

And let's go to the last part of this meditation, of this full breath

We bring our fingers just underneath the clavicles, there are the apexes of your lungs

Touch them, press them and we're going to fill up with air from there from that place

Breathe in

Your chest projects outward, you hold the air

You exhale

Again

You feel the movement of your hands

You exhale

Last time

Close your eyes, hold your breath, feel the oxygen in your lungs, exhale

Let the hand on your heart, the right hand, the left hand on your belly and now we raise with closed eyes the air from your left hand to your right hand

Breathing completely and exhaling the air descends towards the belly

We inhale from the belly to the chest and exhale

Last time

Last exhalation, smile, relax, lower your arms, your hands resting on your knees, on your legs

Keep your posture upright and let the natural breathing take place

Watch no judgment, accepting this instant

Relaxing the skin of your face

I feel calm, relaxed, calm, concentrated

Breath is the key to my inner self

All is in order inside me

Here and now