MINDFUL WALKING
As you know, the mind tends to wander: it travels to the past, seeks shelter in the future, but it is always very difficult to find it Today,rootedinthepresent.
whynottryMindfulWalking:thegood road,thingisyoucandoitwhereveryouare,onthe Ashome.inawood,oreveninthehallwayofyour youryouwalk,starttoperceivethepositionof stepsbodyandyourarms.Then,counttwenty Continueandthencountagainbackwardsto0. walking as you take your atten tion to your feet, how they lift and touch theground;andthenbringyourattentiontoyour breathing,observingitsrhythm.
JNANA MUDRA
In a sitting position, lay your wrists on your knees, your back straight and long, and keep your mind light but vigilant. Turn your palms downwards, touching your thumbs with your forefingers, with the rest of your fingers open but relaxed. Close your eyes and perceive the light touch of your fingers.
This mudra helps find a deeper connection with everything that surrounds you, and to connect your mind and its thoughts while helping you to find clarity and root yourself every time you feel the need.
Compassion and
TAPPING
Tapping is useful in rooting yourself to the present moment: as well as stimulating some meridians of Traditional Chinese Medicine, it also helps to balance the body’s energy flows and recharges the body and mind.
With the index and middle fingers of each hand, gently tap the points shown on the map: the top of your head (1), your eyebrows (2), the sides of your eyes (3), under your eyes (4), under your nose (5), your chin (6), the base of your collarbones (7) and finish at the top your head again. Tap each area around 7/9 times, with your eyes closed, for a moment dedicated solely to yourself and your wellbeing.
PURPLE and Awareness
4-6 BREATHING
ciousBreathingmeanswelcominginLife.Thispremoment of Life that you are currently living isuniqueandunrepeatable. If stress is dimming your awareness of this, use this breathing method: place one hand on your chest and the other on your belly,youbreatheintoyourbellyfeelingitblowoutas counttofour,holditforone,andbreathe longouttoacountofsix.Continuethecycleforas asyouneed.
theProlongingyourbreathinghelpstostimulate duceparasympatheticnervoussystemandre throughouttension,promotingastateofrelaxation yourmindandbody.
METTA
One of the most well-known and delicate of meditations, Metta puts us into a state of pure love, able to harmonize with the beauty that shines within ourselves and all the beings of the world.
We are all united in the joys and sufferings of existence: there is not a creature in the world that does not wish to be loved, which does not desire to feel safe and far from pain, just like you in this moment.
To practice, find a comfortable position, your hands on your heart, and repeat in your mind:
May I be happy.
May I feel safe.
May I be healthy.
May I be in peace.