Guided Exercises

Structured practices for each principle. Includes a meditation timer, step-by-step instructions, and reflection guides.

This page is a translation of the Spanish original. Where they differ, the Spanish text prevails.

Meditation Timer

Preparation
05:00
Find a comfortable position. Close your eyes gently. Breathe deeply three times.

Exercises by Principle

Principle 1: BEING (Consciousness)

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Objective: Explore the true self, connect with the essence.

Exercise 1: Presence Meditation

Duration: 10-15 minutes

  1. Sit in a comfortable position with your back straight.
  2. Close your eyes and breathe naturally.
  3. Bring your attention to your breathing without altering it.
  4. When you notice that the mind is wandering, observe the thought without judgment.
  5. Ask yourself: “Who is the one who observes these thoughts?”
  6. Remain in that space of observation.

Exercise 2: Conscious Gratitude Journal

Frequency: Daily, at night

  1. Write 3 simple things from the day that you feel grateful for.
  2. For each one, describe the physical sensation it generates.
  3. Ask: Who is the one who feels this gratitude?
  4. Close your eyes and stay with that sensation for 1 minute.
Open Journal →

Exercise 3: Full Listening

Context: During conversations

  1. When someone speaks to you, give your full attention.
  2. Do not prepare your answer while you listen.
  3. Observe the emotions that arise in you without acting on them.
  4. Before responding, pause for 3 seconds.
  5. Notice how the quality of the conversation changes.

Principle 2: NON-BEING (Ego)

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Objective: Manage the ego, release attachments and limitations.

Exercise 1: Mental Labeling

Duration: Continuous practice throughout the day

  1. When you notice a thought, label it mentally: “thought.”
  2. When you notice an emotion, label it: “emotion of [name].”
  3. When you notice a bodily sensation, label it: “sensation.”
  4. Do not try to change anything, just label and observe.
  5. Notice how labeling automatically creates distance.

Exercise 2: Disidentification from the Role

Frequency: Once a day

  1. Identify a role you occupy: parent, employee, child, expert...
  2. Observe how you behave differently in that role.
  3. Ask: Who would I be without this role?
  4. Practice saying: “I work as...” instead of “I am...”
  5. Notice the difference in how you feel.

Exercise 3: Conscious Pause in the Face of Stress

Context: Moments of reactivity

  1. When you feel stress or tension, stop completely.
  2. Breathe deeply 3 times (4-7-8: inhale 4s, hold 7s, exhale 8s).
  3. Ask: What is threatened here? My survival or my image?
  4. Observe the physical sensation of stress without judging it.
  5. Consciously choose your next action.

Principle 3: THINKING (Wisdom)

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Objective: Develop reasoning, question beliefs.

Exercise 1: Inner Debate

Duration: 15-20 minutes

  1. Choose a belief that you hold firmly.
  2. Write 5 arguments FOR that belief.
  3. Write 5 arguments AGAINST it (as if you were another person).
  4. Honestly evaluate which are stronger.
  5. Ask: Does this belief serve me or limit me?

Exercise 2: Root Cause Analysis

Context: When facing a problem or conflict

  1. Define the problem in one clear sentence.
  2. Ask “Why is this happening?” and write down the answer.
  3. To that answer, ask “Why?” again.
  4. Repeat 5 times (the 5 whys technique).
  5. The last answer usually reveals the root cause.

Exercise 3: Multiple Perspectives

Context: When facing an interpersonal conflict

  1. Describe the situation from your point of view.
  2. Now describe it from the other person’s point of view.
  3. Describe it as a neutral observer would.
  4. What information are you missing in order to understand better?
  5. How does your perception of the conflict change?

Principle 4: NON-THINKING (Emptiness)

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Objective: Experience the present, meditate, empty the mind.

Exercise 1: Breathing Meditation

Duration: 5-10 minutes daily

  1. Sit comfortably, close your eyes.
  2. Center your attention on your breathing.
  3. Count each exhalation from 1 to 10, then start over.
  4. If you lose count, start over without judgment.
  5. When the timer sounds, remain still for 30 more seconds.

Exercise 2: Conscious Walk

Duration: 10-15 minutes

  1. Walk slowly, preferably in nature.
  2. Feel each step: the contact of the foot with the ground.
  3. Observe the colors, textures, and shapes without naming them.
  4. Listen to the sounds without analyzing them.
  5. If thoughts appear, return to the sensations.

Exercise 3: Grounding in the Present

Context: When the mind is agitated

  1. Name 5 things you SEE right now.
  2. Name 4 things you TOUCH.
  3. Name 3 things you HEAR.
  4. Name 2 things you SMELL.
  5. Name 1 thing you TASTE.

This 5-4-3-2-1 technique anchors you to the immediate present.

Quick Emergency Practice

1-Minute Pause

When you do not have time, but need to center yourself:

  1. 10 seconds: Breathe deeply 3 times.
  2. 20 seconds: Feel your feet on the ground, your body in space.
  3. 20 seconds: Ask: What is most important right now?
  4. 10 seconds: Breathe once more and continue with clarity.
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