This short practice may be used as a way of activating the parasympathetic nervous system as a way of bringing relief from symptoms of acute stress or anxiety.
Please pause as you are,
Where you are,
And make contact with your feet.
In becoming aware of the placement of our feet,
We acknowledge our presence inside the body,
The body-mind,
The body-heart,
As it is one thing and no thing.
We acknowledge the sensations of aliveness inside the body,
The sensations of breathing,
Noticing the inhale in all its fullness,
And the exhale.
And now focusing gentle,
Clear attention on the breath,
On the in-breath,
Dividing it in two,
And inhale,
Followed by another inhale to fill the lungs fully.
Breathing in,
And again,
And exhaling.
Breathing in,
Breathing in,
Exhaling.
And once again,
Breathing in,
Topping up the breath,
Exhaling.
You may continue in this way,
Including that full physiological sigh at the end of the exhale,
Allowing the attention to linger in that space between the end of the exhale and the next time you breathe in again.
And now making contact with the hands,
The sensations inside the palms and the fingers.
And if necessary,
Repeating the practice of the double inhale followed by the long sigh exhale,
And repeating it again.
If necessary,
To ventilate the body-mind,
To ventilate the heart,
To open the heart,
To make space,
To include whatever is arising,
To include patience,
Curiosity and care.
And if possible,
A sense of knowing,
A sense of trust that this too,
Whatever it is that is being experienced,
Is okay.
Checking in with the feet,
The sensations of breathing,
The hands.
Upbeat music
