Hi,
Welcome!
My name is Analise and this practice is for self-regulating and increasing holistic awareness.
This can be used at any time whether you're currently feeling triggered,
Experiencing strong emotions such as anxiety and anger,
Or not.
You can think of this as checking in with your baseline to better understand your current experience in an integrated way.
You can practice standing up or sitting down.
I recommend that you stand up,
If that's possible,
Otherwise sit on the front of a chair so that your feet are touching the ground and the back of your thighs are free.
Let's begin.
If you're standing,
Bring your feet to hip width apart and let your arms rest down alongside your torso.
If you're seated,
Keep your arms and legs uncrossed,
Place your feet on the ground and bring your hands to rest on the top of your thighs,
Palms either facing up or down.
If you feel stable in your posture,
Gently close your eyes.
If not,
Keep a soft gaze forward and slightly down and see if you can avoid focusing on any particular object.
Take a deep breath in through the nose and a slow breath out through the mouth and let the breathing be natural.
Now bring your attention to your feet.
Notice what parts of your feet are making contact with the floor.
Notice what parts are not making contact with the floor.
Notice how the ground is supporting you and sustaining our body.
Notice your pelvis and just by feeling your body,
Notice if your pelvis seems to be centered or tilting forward or backward.
You can mindfully do some micro movements with your pelvis forward and backward to help you sense its position.
Notice your spine and your posture.
Is your spine extending?
Is it contracting?
Maybe it is hyperextending which creates a deep open curve on the lumbar and perhaps it is collapsing which creates a falling forward with the shoulders and chest.
Notice how your body is resting in itself.
There is no need to change anything that you find.
We are simply observing the expression of the body as is in this moment.
Notice the pull of gravity keeping you connected to the ground.
Notice the weight of your body.
And notice the opposing force connecting you to the sky,
Lengthening through the crown of the head.
Observe these two opposing forces together with the breathing,
The lengthening of the spine with the in-breath and the grounding with gravity on the out-breath.
Notice your neck and your head.
What is happening with your cervical?
Feel your head resting on top of your spine.
Sense if it is centered or tilting forward or backward.
Notice if your chin is pointing up or down.
Bring awareness to the breath.
Where do you feel the breathing most strongly?
Maybe it is in your nostrils or your belly or chest.
What is the pace of the breathing?
Fast,
Slow,
Something in between.
Is it shallow or deep or something in between?
Is it steady or not?
Feel the air entering your nostrils and feel the air leaving your nostrils.
Feel the temperature of the air as it enters your nostrils and as it leaves them.
With the inhalation,
Notice the air traveling down your throat into your lungs.
And with the exhalation,
Notice the air traveling up through your throat and out of your nose.
Bring attention to your emotional state now.
What are you feeling?
See if it rather than judging what you're feeling as good or bad,
You can name any emotions that are present.
Maybe there is anxiety or anger.
Perhaps there is excitement,
Calmness or contentment.
Whatever you find,
Simply notice it.
And check in with your mental state.
What's going on in your mind right now?
Is it restless,
Scattered,
Calm,
Stable?
Is your mind engaging in this exploration or is it trying to pull you in some other direction?
What type of thoughts are arising?
Planning,
Worrying,
Daydreaming,
Remembering.
Name whatever you are observing.
Are the thoughts trying to take you back to the past or further into the future?
Notice what's happening in the present and see if you can also notice judgment when it arises.
Our minds are always generating thoughts.
As we practice in this way,
We are training ourselves to be in the position of the one observing the thoughts rather than the one creating them.
In the same way that we can observe our physical and emotional body's experiences,
We can also be the witness to the mental body rather than identifying with every thought we have.
Take a deep breath in,
Relaxing the abdomen,
Letting the belly expand,
And through the mouth,
Breathe out slowly and completely.
Again,
Taking a deep breathing,
Noticing the belly expanding like a balloon,
And breathing out completely through the mouth,
Witnessing the natural contraction in the abdomen.
And repeat that at your own pace.
Before you open your eyes,
Notice how you are feeling in your whole body right now.
Notice how the energy is flowing within you and through you.
And choose right now how you'd like to show up for the rest of your day.
What quality of being would you like to bring forward?
Presence,
Patience,
Openness.
Make an intention to do that.
Thank you for practicing with me.
As you move through your day,
May you have peace in your thoughts,
Peace in your words,
Peace in your heart,
And peace in your actions.
Ciao!
