Practice III: Awareness of the body “in the here and now”

 Duration 45 minutes.

 Objective: to experiment with mindfulness the different body postures and the different changes perceived in each of these movements.

 Materials: Loose clothing, comfortable shoes, emotional diary, having a comfortable seat that allows you to adopt upright but relaxed postures during the process. Mat or a blanket that allows us to isolate ourselves from the ground.

 Detail. We are going to train mindfulness through a sequence of body postures: initially sitting, standing and finally lying down.

 • Meditation on the body: Focus all attention on the body, seeking to feel the posture. We must observe without judging and accept it as it is. We seek to focus attention on the body.

 • Meditation on the inner movement: Focus all attention on the inner body. We must observe without judging and accept it as it is. We seek to focus attention on the heartbeat, breathing, etc.).

 • Meditation on external movement: Focus all attention on the outside that surrounds us. We pay attention to everything around us.

 • Internal and external movement: We now focus both inside and outside the body. Now the reality is observed as the world is.

 We must remember that observing our body in different postures without further ado, without making judgments or evaluations (actions that appear naturally).

 The key to mindfulness is being aware of when a thought, image, sound, emotion, etc. appears that separates us from our goal at that moment, being able to reconnect with what at that moment must be made to be. enjoy our body

 It always ends with a personal reflection that is transferred to the travel diary.