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(rilassamento preliminare) Chiudete gli occhi, assumete posizione comoda, ma mantenete il busto eretto, rilassate i vostri muscoli: i muscoli degli occhi, le mascelle il collo, le spalle, le braccia, sentite le mani che poggiano sulla sedia o sulle gambe, rilassate i muscoli delle gambe, sentite il contatto dei piedi con il pavimento, rilassate i muscoli dell'addome.
(vipassana - consapevolezza del respiro) Portate l'attenzione sul vostro respiro, inspirate, sentite l'aria che entra dalle narici, sentite l'aria che attraverso l'esofago scende in profondita' dentro di voi sentite l'aria che entra nell'addome e si espande, sentite che per una frazione di secondo il movimento si arresta, poi si inverte, l'aria comincia a risalire, l'addome si sgonfia, l'aria fuoriesce dalle narici, il movimento si arresta per una frazione di secondo, poi si inverte, ricomincia il ciclo. Non modificate il ritmo del vostro respiro, sentite il ritmico entrare e uscire dell'aria. Siate consapevoli del vostro respiro senza modificarlo.
(visualizzazione creativa) Abbandonate i vostri pensieri, lasciateli andare, non rifiutateli, non tratteneteli, lasciateli scorrere, i pensieri sono nuvole che passano in un cielo blu. visualizzate un cielo blu, di un magnifico blu uniforme senza alcuna nuvola, di un blu infinito. voi siete il cielo blu. Visualizzate i vostri pensieri come delle nuvole bianche, nuvole nere, i buoni pensieri, i cattivi pensieri, tutti sono nuvole cariche di parole, parole, parole. Voi potete vedere solo parte dell'infinito cielo blu, siate consapevoli dell'infinita' del cielo blu, siate consapevoli del vostro campo visivo. Ora vedete le nuvole che passano nel vostro campo visivo, nuvole bianche, nuvole nere che arrivano, passano veloci e spariscono all'orizzonte. Le nuvole passano veloci, non fermatele, non scacciatele, lasciatele andare mentre rimanete ad osservarle. Siate testimoni delle nuvole che passano, voi siete il cielo blu, voi siete l'imperturbabile cielo blu, passate le nuvole riappare il cielo blu, è sempre stato blu. Le nuvole passano veloci, sembrano venire chissa' da dove, sembrano andare chissa' dove, ma sappiamo che vengono
da qualche angolo non visibile del cielo, passano nel nostro campo
visivo e si dirigono verso angoli nascosti dello stesso cielo. (identificazione - disidentificazione) Noi siamo (io sono) il cielo blu imperturbabile,
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Noi siamo (io sono) il cielo che vede scorrere le nuvole, Noi siamo (io sono) il cielo che contiene le nuvole, Noi siamo (io sono) il cielo e le nuvole, Noi siamo (io sono) Siamo ( Sono) (espansione cosmica - identificazione nella totalita') |
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