Chest Flies Exercise

This is a wonderful way to blend physical resistance with mental stillness. Chest flies are naturally rhythmic, and because they involve opening and closing the heart center, they are perfect for a "heart-opening" meditation.

Since we are moving through three sets of 40 repetitions, we will use the physical sensation of the "squeeze" and the steady rhythm of your breath to anchor your mind.

Setting the Space: The Grounding
As you lie down on your back, feel the weight of your body pressing into the floor. Plant your feet firmly, feeling that connection to the earth that stabilizes your lower back. Before you even pick up the dumbbells, take a deep breath.

The Intent: With every "open" movement, you are expanding your capacity to receive. With every "close" or squeeze, you are centering your own strength.

The First Set: Finding the Rhythm
Pick up your weights and extend your arms. As you begin your first 40 repetitions, don't just move the weight—feel the weight.

Inhale as your arms travel outward into that cross shape. Feel the stretch across your chest, visualizing your ribcage expanding like a fan.

Exhale as you bring them up to that safe 45-degree angle.

The Mantra: Silently say to yourself, "Open" as you go down, and "Strong" as you lift. Let the counting of 1 to 40 become a background hum, like a repetitive prayer.

The Second Set: The Mindful Squeeze
As you enter the second set, your muscles might start to feel warm. This is where the meditation deepens.

When you reach the top of the movement and perform those small, focused pulses from 30 to 45 degrees, focus entirely on the sensation of the muscle fibers contracting.

Instead of thinking about the "heaviness," think about the energy circulating through your chest and arms.

Imagine a golden light at the center of your chest that glows brighter every time you squeeze the muscles. You are not just building muscle; you are generating internal heat and focus.

The Third Set: Endurance and Stillness
In this final set of 40, your mind might want to wander or quit.

Soft Focus: Soften your gaze on a single point on the ceiling.

Breath Synchronization: Match the speed of your movement exactly to the speed of your breath. If you move faster, breathe faster. If you move slower, breathe deeper.

Acknowledge the effort without judgment. If the 15 or 20 kilos feel heavy, acknowledge the weight, and then return your focus to the "squeeze."

The Closing: The Chest Squeezer & Integration
As you move to your 100 squeezes at different angles, let go of the counting of the flies and lean into the repetition.

With each squeeze, imagine you are pressing away any stress or tension from your day.

Varying the angles is like exploring different corners of your own strength.

Once you finish the 100, set the equipment down gently. Lie there in "Savasana" (corpse pose) for one minute. Feel the blood flow, the tingling in your chest, and the silence in your mind that follows physical exertion.