Take a few minutes each day to return to silence: here you will find short meditations, breathing exercises, and mindfulness practices to integrate stillness into your daily life.
[00:00–00:35]
Welcome.
For the next three minutes I invite you to be still,
without having to do anything.
Simply observe your breathing, without intervening.
If a thought arises, acknowledge it and let it go.
Nothing to do. Nothing to change.
Just to be.
[00:35-02:25] Silence
[02:25-03:00]
Very good. Slowly bring your attention back to your surroundings
and, if you wish, gently move your body.
[00:00–00:40]
Adopt a comfortable, upright posture.
Close your eyes if you want to.
Today we will practice the anchor of the breath.
[00:40–02:00]
Bring your attention to the flow of air in and out of your nose.
Note its temperature, its natural rhythm.
Don't try to control it; just feel it.
[02:00–05:30]
Every time your mind wanders - and it will - it will
acknowledges that thought with kindness
and returns to the sensation of breathing,
over and over again, without judgement.
[05:30–06:30]
Remain here, breathing and returning.
Breath is your anchor: always available.
[06:30–07:00]
To finish, take a deep breath,
exhale slowly, and open your eyes gently
[00:00–00:45]
Make yourself comfortable.
Today we will take a journey of body awareness.
[00:45–03:00]
Turn your attention to your feet.
Notice any sensation: heat, tingling, pressure.
Don't judge; just observe.
[03:00–06:00]
Slowly work your way up to calves, knees, thighs...
Stop for a few moments at each part.
Feel the contact with the surface on which your body rests.
[06:00–08:00]
Now abdomen and chest.
Notice how they expand as you inhale and relax as you exhale.
Observe the heartbeat if you notice it.
[08:00–09:30]
Shoulders, arms, hands, neck and face.
If you find tension, imagine breathing through it
and let it soften.
[09:30–10:00]
Take a deep breath.
Feel the whole body in unison, present and alive.
Whenever you want, open your eyes.
1. Inhale for 4 seconds
2. Hold for 4 seconds.
3. Exhale for 6 seconds.
Before opening your phone, place one hand on your chest and feel your heartbeat.
Walk 20 steps, paying full attention to each contact of your foot with the ground.
Would you like an in-person session to deepen your stillness practice?
Contact me and let's coordinate your appointment.
Edificio Toscana, C. Rosario, 6, Planta 6, Puerta 10, 02001 Albacete
Appointment essential
Monday to Friday | 4:30 p.m. – 8:30 p.m.
Saturday and Sunday | Closed
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