Welcome to the self-control and relaxation audios of psychologist Oriol Mercadé.
The distribution of these audios or their commercial use is not permitted without prior authorization. It is exclusive material that Oriol has prepared for his patients. The scripts are his, the voice of a dubbing actor and they are recorded in a studio. Thank you for respecting the work of professionals and not taking ownership of them.
If you want a session with Oriol in person in Barcelona, or online, write me an email and I will tell you what we can do (oriolmercade@gmail.com) or visit the website for more information or BOOK your appointment: www.oriolmercade.com
Instructions for optimal practice:
1- COMFORT, Do you have a comfortable place to meditate? Is there anything you should do before you start meditating to ensure comfort? Comfort is essential as it will help you concentrate better. You can do it lying down or sitting down.
2. SET A ROUTINE: Always do the training at the same time. This is the way to train the mind and get it used to following your meditation sessions as a habit. To do this, try to be reasonable. It should be a time of day that you know with total certainty that you will be faithful to.
3. TRAIN SERIOUSLY The mind needs to learn something new, and like any other discipline in life, familiarity with the new is achieved with commitment. That is where the seriousness of your practice lies. Do it week by week.
4. THE RESULT DOES NOT MATTER: Do not look for the result either in the session itself or outside of it. It doesn’t matter so much what is going to happen in the session. That’s not so important. The important thing is to do it, no matter what, and get the mind to get used to it. Everything that arises in it is good.
5. BECOME AWARE OF RESISTANCE: This can be expressed in various ways. And the important thing is that you are able to detect it and see it simply as what it is: an expression of rejection from your own mind. Its forms are: drowsiness, boredom, rebound, rumination, distraction, rejection, laziness.
6. BE AWARE OF YOUR CHATTERING: Are you able to notice that your mind is racing with thoughts in the middle of a session? Are you able to observe them and not react against them? What would it be like to accept them in the session itself?
7. BE AN OBSERVER: Every time you meditate, what you do is… be an observer. Be it of your own bodily sensations, of your sensations linked to the senses, of your breathing or… be it of your own thoughts.
8. REACH THE STATE OF PRESENCE: Do you maintain the state of presence throughout the day? At what times is it easier? At what times is it more difficult? Beyond the state of relaxation, we have the state of presence that happens as a result of a firm, solid and committed practice.
AUDIOS:
Centering:
Have you ever turned on your computer and spent four hours in a row absorbed in it without getting up from your chair, and suddenly “wake up” and comment in disbelief “is it already three in the afternoon?” This is an example of “falling prey” to the “autopilot”. When we “forget about ourselves”, we forget about our “most basic needs” because we stop “listening to ourselves” and therefore “taking care of ourselves”, putting our body “in check”. Making a comparison between the gear change of a car and our emotions, sometimes we go in first gear (high revolutions and high consumption) when it would be appropriate to put it in second gear (lower revolutions and lower consumption).
Deep breathing technique
We often overlook the great importance that breathing has in our lives. We breathe in and out automatically without being aware of the value that this spontaneous action carries and without giving it the attention it deserves. There is no doubt that breathing is the most important function of life. We can go days without water or food, but without breathing everything is over in minutes.
Progresive Muscular Relaxation
Therapeutic technique that immerses body and mind in an oasis of calm. By focusing on specific muscle groups, this practice invites you to release accumulated tension, step by step, until you reach a state of deep relaxation. Consciously, you tense and then release your muscles, unleashing a cascade of tranquility that spreads throughout your body. Through this discipline, you learn to recognize and release physical stress, allowing serenity to infiltrate every fiber. It is a journey towards inner stillness, where peace and well-being flourish.
Sugestive Relaxation
With this type of technique, we learn to generate simple and familiar sensations (contact, weight, heat, etc.) in successive parts of the body through our thoughts. These sensations are achieved by combining the repetition of a mental command while focusing all our attention and concentration on that part of the body.
Body Scann
Mindfulness practice that involves systematically bringing awareness to different parts of the body, observing sensations without judgment. It helps release tension, improve relaxation, and enhance mind-body connection. This practice is often used for stress reduction and mental focus.
Imagery: The save place
is a guided imagery technique where you imagine a peaceful natural setting that brings a sense of calm and security. By engaging the senses and focusing on this serene environment, you can reduce stress, enhance relaxation, and create a mental refuge for emotional balance.
