Settle into a comfortable but alert position.
This could be a seated position,
Maybe you're lying down or propped up on a wall or cushion.
Choose the shape that works for you today.
It's good to start this practice by listening to and honoring your body.
Once you're settled in,
Close your eyes or soften your gaze.
Take a deep breath in through your nose,
Filling up the belly and on the exhale open your mouth and let it out.
Feel your shoulders drop away from your ears as you empty all of the air out of your stomach.
Take a second deep breath in,
This time filling up your belly and lungs,
Holding at the top and then open mouth let it out.
Take a third deep breath in and let this be the fullest breath you've taken,
Filling up belly,
Lungs,
Chest,
Holding at the top then open mouth exhale all the air out.
Now keeping the lips sealed,
Start to breathe in through the nose and out through the nose.
Bring your awareness to your stomach.
Relax the muscles there and see if you can feel the natural rising and falling.
Take a few deep breaths just focusing on that one spot.
Move your awareness to the chest.
As you breathe in,
Feel the expansion of the lungs and the rising of the chest.
And as you exhale,
Feel the contraction and movement.
See if you can follow the entire breath from the beginning of the inhale through the end of the exhale.
Shift your focus to your nose,
The feeling of the breath here may be more subtle.
Take a deep breath and notice what's present for you.
Maybe you feel the breath on the tip of the nose or maybe you can even feel the warmth of the exhale.
Now rest your awareness on the body breathing in one of those three spots.
Maybe you pick the spot that is easiest to feel or you pick a spot that may be more of a challenge to help keep your mind focused.
But choose whatever helps you stay present in this moment.
The belly,
The chest or the nose.
TryABot gauge.
Imagine a snow globe,
One that you will shake up and all the snow goes whirling around the globe.
Now imagine setting that snow globe down and watching all those little snowflakes and particles falling gently to the ground.
Envision your mind as that snow globe with all your thoughts as the snowflakes.
Watch as each and every snowflake falls to the ground.
Don't force the snowflakes to the ground,
Just let them fall slowly and naturally.
Start to notice thoughts as they arise.
Pay attention to what the mind is doing.
What's the mind bringing up?
Perhaps the thoughts are planning,
Maybe it's fantasizing,
Rehashing the past.
Just observe the thoughts that come up.
As you notice the thoughts arising,
Try to let them be.
Not encouraging the thought,
But not pushing it away.
Allow it to be and then allow it to gently go on its own,
Then return the focus to the breath,
Patiently waiting for another thought to arise.
Notice it,
Watch it pass,
And then come back to the breath.
Edition coming.
Listen.
Pay attention.
Hold on to the stillness you've cultivated through the exercise of watching your thoughts,
But release the practice as we transition into deep listening.
Through the practice of deep listening,
You may hear answers or receive information,
But it's not so important for that to happen.
To really benefit from the practice,
It's only necessary that you listen and you practice being as open as you can.
This effort teaches you to expand your awareness and connect with your own inner wisdom.
Remember,
The more you practice,
The deeper your listening will become.
Today's deep listening question is inspired by the yogic concept of swadhaya.
Swadhaya means self-study,
And it inspires us to find out who we truly are.
Know that you are not your personality.
That is a temporary and ever-changing facade that you use to interact with the outside world.
Your true self is the infinite soul,
The part of you that exists across experiences,
Bodies,
Personalities,
Even lifetimes.
Take your focus inward and ask yourself,
Who am I?
Sit with this question without trying to analyze or think and just allow any answers to come up from deep within.
Who am I?
Who am I?
Who am I?
Who am I?
As you continue to explore who you are,
Make sure you spend time going past the mind by doing things that make you forget who you are supposed to be.
Spend time dancing or meditating,
Chanting mantras,
Maybe spend time immersed in nature.
Let's reunite with your soul.
As we reach the end of today's practice,
Bring the palms together at heart center,
Slightly bowing your head.
Take a moment to reflect on your experience.
Were you able to connect with your inner wisdom?
Did the practice of deep listening bring meaning and direction?
Allow the experience and any insights you have gained to stay with you as you bring your awareness back to your physical surroundings.
Take your time and when you are ready,
Open your eyes and allow your body any movement it needs before you continue on with your day.
