WEBVTT 00:00:01.040 --> 00:00:07.670 Questa è una meditazione di 15 minuti 00:00:08.860 --> 00:00:13.690 Può essere praticata da sdraiati 00:00:13.690 --> 00:00:18.520 Da seduti, mentre stiamo al lavoro o possiamo 00:00:19.670 --> 00:00:23.450 scegliere una posizione che preferismo 00:00:24.110 --> 00:00:26.570 il corpo a proprio agio e rilassato 00:00:28.510 --> 00:00:30.880 gli occhi chiusi 00:00:31.900 --> 00:00:38.770 ispiriamo ed espiriamo, 00:00:40.430 --> 00:00:43.609 se sei sdraiato sul pavimento 00:00:44.600 --> 00:00:50.900 lascia adagiare le braccia lungo il busto 00:00:50.900 --> 00:00:57.200 le gambe distese e rilassate 00:00:58.470 --> 00:01:06.540 se sei seduto 00:01:06.540 --> 00:01:14.610 rilassa le spalle 00:01:18.360 --> 00:01:24.329 Mentre inspiri ed espiri 00:01:25.880 --> 00:01:32.239 senti ogni parte del corpo 00:01:33.610 --> 00:01:34.610 dalla testa ai piedi 00:01:35.520 --> 00:01:36.520 le caviglie 00:01:37.800 --> 00:01:38.781 le gambe 00:01:39.540 --> 00:01:41.535 i fianchi 00:01:41.535 --> 00:01:42.532 la schiena 00:01:42.533 --> 00:01:43.530 le spalle 00:01:45.700 --> 00:01:50.200 insieme ad ogni respiro 00:01:50.200 --> 00:01:54.700 più profondo vieni a contatto 00:01:55.910 --> 00:01:58.309 00:01:59.300 --> 00:02:01.700 00:02:02.480 --> 00:02:04.219 00:02:05.500 --> 00:02:09.459 00:02:12.770 --> 00:02:17.089 00:02:18.380 --> 00:02:23.149 00:02:25.130 --> 00:02:26.630 00:02:28.850 --> 00:02:30.139 00:02:31.690 --> 00:02:37.794 00:02:37.795 --> 00:02:43.899 00:02:45.080 --> 00:02:46.080 00:02:48.870 --> 00:02:49.870 00:02:53.920 --> 00:02:59.520 00:03:02.020 --> 00:03:06.970 00:03:09.260 --> 00:03:10.260 00:03:10.880 --> 00:03:13.460 00:03:15.110 --> 00:03:16.110 00:03:17.430 --> 00:03:19.559 00:03:21.290 --> 00:03:25.954 00:03:25.955 --> 00:03:30.619 00:03:31.550 --> 00:03:32.550 00:03:33.200 --> 00:03:37.159 00:03:37.160 --> 00:03:41.119 00:03:42.520 --> 00:03:49.599 00:03:53.220 --> 00:03:54.220 00:03:54.900 --> 00:03:57.449 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