Being In The Now - Heart Medicine

From Dr. Weininger's book, Heart Medicine: How to Stop Painful Patterns and Find Peace and Freedom--At Last - Find freedom from life’s painful recurring patterns in 12 simple steps, with guided practices of self-compassion, mindfulness, and embodiment.

Transcript

Being in the now practice.

Notice the felt sense of your body touching the chair,

The cushion,

The ground.

Notice the muscles in your face relaxing.

The muscles around your eyes softening,

Your jaw dropping.

Feel your shoulders letting go and your arms and hands relinquishing any tension they might be holding.

Now bring your attention to the center of your chest,

Your heart and feel your breath flow ever so gently.

Be aware of rawness,

Ache,

Numbness or vibration you might be feeling at the center of your chest.

As you feel your belly you might notice it softening.

Sense the sensitive skin on the back of your body guiding your attention very carefully inch by inch from your toes to your head.

Feel your buttocks touching the chair and supporting your trunk and the base of your spine.

Be aware of your arms,

Your legs,

Your entire body filled up with presence.

Feel your body as a whole,

Every inch of your body becoming alive and aware.

Then feel the surface and the inside of your entire body filled with consciousness and wakefulness.

Lingo on the sensation while being fully aware of your whole body sensing itself deeply.

You have arrived in the now.