13d β’ General discussion
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DAY 3 β Emotional Connection and Inner Listening πΈπ
π― Today's Goal
Develop a more conscious relationship with your emotions, learn to listen to them without judgment, and create an inner space of safety and self-empathy.
Today we don't seek to "change" what we feel, but rather to recognize it, validate it, and allow it to express itself gently. π§ββοΈ Guided Meditation: Hands on the Heart
β± Duration: 6β8 minutes
Benefits:
β¨ Regulates the nervous system
β¨ Promotes self-empathy and compassion
β¨ Helps release accumulated emotional tension
Step-by-step guide:
1. Sit comfortably, with your back straight and relaxed.
2. Place your right hand on the center of your chest (heart).
3. Place your left hand on your abdomen.
4. Gently close your eyes.
5. Inhale through your nose for 4 seconds, feeling your abdomen rise.
6. Exhale through your mouth for 6 seconds, releasing the weight of the day.
7. Bring your attention to the contact of your hands with your body.
8. Mentally repeat, with each exhalation:
"I I listen. I respect myself. I accompany myself.
If an emotion arises, observe it with kindness, without trying to change it.
π Intention of the day:
βI allow myself to feel without judgment.β
π₯ Mindful Eating of the Day
π Breakfast β Nutritious and Smooth Smoothie
Ideal to accompany the emotional work of the day.
Ingredients (1 serving):
1 ripe banana (120 g)
1 cup of strawberries or mixed berries (150 g)
1 cup of filtered water or plant-based milk
1 tablespoon of ground flax seeds
Preparation:
1. Place all the ingredients in the blender.
2. Blend until smooth and creamy.
3. Drink slowly and mindfully.
π Provides fiber, antioxidants, and sustained energy.
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π₯ Lunch β Warm Lentil & Vegetable Salad
Comforting, nutritious, and easy to digest.
Ingredients:
1 cup cooked lentils
Β½ grated carrot
Β½ diced zucchini
1 tablespoon olive oil
Juice of Β½ lemon
Sea salt to taste
Preparation:
1. Gently sautΓ© the zucchini and carrot with a few drops of water.
2. Add the cooked lentils and heat for 2β3 minutes.
3. Remove from heat, season with olive oil, lemon juice, and salt.
4. Serve warm.
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β Mindful Snack
1 small handful of nuts (20 g)
Relaxing herbal tea (chamomile, lavender, or linden)
π« Take this moment as a true pause.
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π² Dinner β Homemade Vegetable Soup
Light and restorative to end the day.
Ingredients:
-300g of mixed vegetables (pumpkin, carrot, leek)
-Water or vegetable broth (as needed)
-1 teaspoon of olive oil
-Sea salt
Preparation:
1. Boil the vegetables until tender.
2. Blend or lightly mash.
3. Add olive oil and salt before serving.
4. Serve warm.
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π Closing the Day
Before going to sleep, ask yourself:
π¬ What emotion was most present today? Was I able to listen to it without judgment?
π Reminder:
Well-being is not about avoiding emotions, but about learning to experience them consciously.
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DAY 3 β Emotional Connection and Inner Listening πΈπ
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πΏ Healthy recipes + practical meditation to reconnect with nature, improve your body, and live with more energy and balance π§ββοΈπ₯β¨ π«
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