The Four Steps To Awareness

Cultivate present moment awareness with this short practice. This is what I call a "Portable" practice because you can remember the steps and do it anywhere when you need to access focus, awareness, and calm. Repeat the phrases mentally as you follow the steps. Keeping the mind on the phrases helps us stay out of the thinking mind. Hopefully, you will leave this practice feeling centered, calm, and ready for the day. This can also be used as a short mid-day reset.

Transcript

Good morning.

Thanks for practicing with me this morning.

Before we begin,

Find a comfortable seat with a tall spine.

Lengthening in the spine,

Allowing the crown to move toward the ceiling.

Maybe rolling shoulders up and back and down.

Check in with your teeth,

Relaxing the jaw,

And allowing a soft gaze or maybe the eyes gently close.

And let's begin.

Step one,

Breath awareness.

Breathing in,

Become aware you're breathing in.

As you breathe out,

Become aware that you're breathing out.

Breathing in,

And breathing out.

Step two,

We follow the breath.

Breathing in,

I follow my breath all the way in.

Breathing out,

I follow my breath all the way out.

Breathing in,

Follow.

Breathing out,

Follow.

Step three,

Calming the mind and relaxing the body.

Breathing in,

I calm my mind.

Breathing out,

I relax my body.

Breathing in,

Calm.

Breathing out,

Relax.

Step four,

Present moment awareness.

Breathing in,

I become aware of this present moment.

Breathing out,

I smile.

It's a wonderful moment.

Breathing in,

Present moment.

Breathing out,

Smile.

And now I'm going to roll through them one more time without saying step one,

Et cetera.

Breathing in,

Become aware that you are breathing in in this very moment.

Breathing out,

Become aware you are breathing out.

Breathing in,

Breathing out.

Breathing in,

I follow my breath all the way in.

Breathing out,

I follow my breath all the way out.

Breathing in,

Follow.

Breathing out,

Follow.

Breathing in,

I calm my mind.

Breathing out,

I relax my body.

Breathing in,

Calm.

Breathing out,

Relax.

Breathing in,

I become aware of this very present moment.

Breathing out,

I smile.

It's a wonderful moment.

Breathing in,

Present moment.

Breathing out,

Smile.

I hope you enjoyed this practice.

This is one I take everywhere with me and use in moments when maybe I can't play inside timer.

Thank you so much for joining me today.

I hope you have an amazing day.

Sending you so much love.