The following practice helps us develop composure.
The strong back soft front meditation has its roots in 5th century early Buddhism teachings.
With repetition,
We learn to use the practice to anchor ourselves even in the most difficult of circumstances.
As with any meditation practice,
If at any time this feels unsafe to you,
Please stop and get the support you need.
We begin with the body,
So notice your posture.
And perhaps adjust it so that you're sitting up straight and tall.
You can also do this practice lying down.
Now relax your shoulders.
And begin by simply noticing the natural flow and rhythm of your breath.
And notice the cycle.
Breathing in,
The shoulders rise.
Breathing out,
The shoulders fall.
Breathing in,
The belly expands.
Breathing out,
The belly contracts.
And now bring your focus to the in-breath.
Breathing deeply,
Follow the breath up the spine and say to yourself,
Strong back.
And then release.
Breathing in,
Feel the sturdiness of the spine.
Strong back.
And then release.
Breathing in,
Notice how the spine extends.
Strong back.
And then release.
Breathing in.
Strong back.
And then release.
Breathing in,
Following the breath up the spine,
Across the shoulders.
Strong back.
And then release and take a moment now and just breathing on your own with each in-breath.
Feel the spine.
Strong back.
Emotions.
Sometimes they seem to come from nowhere,
Catching us completely off guard.
A boss giving feedback,
We notice we're getting defensive.
Someone makes a benign comment.
And we're disproportionately upset.
Perhaps the emotion comes in terms of tears that we simply can't stop.
Or perhaps we become mute,
Unable to find words to express ourselves.
The Strong Back Soft Front meditation can help us manage through these experiences.
Take a breath.
Strong back.
To bring to mind an emotional outburst you have experienced or perhaps just a moment of upset.
And as you contemplate this,
Take yourself back into that experience.
And perhaps it's possible to notice some subtle or maybe not so subtle changes in your body.
As you reflect on the upset.
What do you notice in the body?
Perhaps there's a flushing sensation.
You might feel your face or your throat reddening.
And accelerated heart rate.
Tension in the muscles.
A lump in the throat.
Tears welling up.
What physical changes might you notice?
Managing these emotions can be challenging.
With our breath and our bodies,
We learn how to calm the storm.
We learn to pay attention to the physical changes.
And then we steady ourselves.
Again,
By noticing your posture.
Straighten the spine.
Strong back.
Notice the surface beneath you,
Providing support.
Take a breath.
Find your breath.
Follow the breath up the spine,
Strong back.
Feel the Earth beneath you,
Supporting you.
Strong back.
Your foundation reaches deep into the bedrock,
Providing support and courage.
Were centuries your ancestors,
Whether change,
Destruction,
Evolution,
Each generation replaced by another.
Picture them if you can.
Generations of ancestors standing here right behind you.
With your attention on your back,
Bring them to mind.
Who do you see?
Is it possible for you to feel their presence standing there behind you?
Strong back.
And now picture those in your life today.
Those that love you and support you.
See their faces.
Feel their presence.
Strong back.
Strong back is the strength of presence and yet on its own it is incomplete.
The spine is here yet there is no heart.
We turn now to focus on the exhale,
Allowing our strong back to relax into a soft front.
Taking a deep breath,
Strong back.
And now focus on the out-breath Breathing out,
Notice how the shoulders fall.
Soft front.
Breathing in,
Strong back.
Breathing out,
The face relaxes.
Soft front.
Breathing in,
Strong back.
Breathing out,
The chest opens.
Soft front.
Breathing in,
Strong back.
Breathing out,
The belly loosens.
Soft front.
Breathing in,
Strong back.
Breathing out,
The whole body relaxes,
Releases.
Soft front.
Strong back,
Presence.
Soft front,
Letting go.
Being present for others and ourselves,
Strong backs.
Compassion for herself and for others,
Soft front.
No words needed.
No need to fix,
Console,
Or comfort.
True presence of being.
Pure presence,
More than enough.
Strong back.
Soft front.
Accepting life's circumstances and others with grace.
Strong back.
Soft front.
Bearing witness,
Being with what is without resistance,
Being present with whatever is offered.
Strong back.
Soft front.
Strong back.
Soft front.
Thank you for practicing with me.
May you be well.
May you be at peace.
