Welcome to this practice.
This practice is for when times get tough.
My name's Reuben.
Relax.
Settle.
Give yourself the right to be here right now.
Here you are in this moment.
It didn't happen by accident.
You've come here for a reason.
You've come here for your own well-being.
To this safe space right now with me,
Thank you.
Take a moment to thank yourself too for this safe space that you've created.
This one technique that we will be solely focusing upon.
Give it a try.
You can always choose to focus upon your favourite point of connection if this doesn't resonate with you.
But give it a go.
It usually takes a few minutes to get into it.
This is what I call the push.
Allowing the flow of gravity to gently hold you in this position and gently assist this process of relaxation as you feel your body relax more and more and more.
There's no need for resistance.
Right here and now you are safe.
Let's get into this practice.
This is it.
Take attention to your out-breath and just notice how gentle your out-breath is.
Just becoming familiar with only the out-breath,
Nice and easy.
What are some of the finer details that you notice in just taking attention to your out-breath?
And as you notice your out-breath,
What I'd like you to do is to just give a gentle push at the bottom.
Just a touch.
No need for excess effort.
If somebody was sitting right next to you and looking at you,
They wouldn't even know you were doing this.
Just a gentle push at the bottom.
Just a touch more air than you would usually.
It requires a miniscule amount of effort.
When we're practicing mindfulness of the breath,
We allow the breath to do what it will,
To have its own rhythm and pace.
But what we're doing now is just going to get into the push at the bottom.
Noticing your out-breath and very,
Very gently,
Very gently just giving a little push at the bottom.
Getting into this rhythm.
You're making this rhythm.
You're creating this rhythm in this moment.
So you're taking control very gently of just the push at the bottom of the out-breath.
Feeling gravity assist your diaphragm as you just gently give a push at the bottom each time.
This is the only thing that matters in this moment.
This is the practice.
Stay with this gentle push.
Allow my words to just gently flow through you whilst you maintain your main point of focus.
Beautiful,
Gentle push at the bottom.
This push at the bottom is everything in this moment.
This push at the bottom is nurturing your well-being.
Every time you give that gentle push at the bottom whilst you're doing so your heart rate drops significantly by about 20%.
And then it gently returns to normal again and then as you focus on the out-breath and give that gentle push at the bottom it slows once more.
This is soothing your nervous system and what we're going to do is just keep doing this until the rhythm becomes more familiar,
More automatic.
It feels different to start with but just continue and notice how the more you do this the easier it gets and you soften to it.
Stay with this push.
Allow my words to just gently flow through you whilst your main point of focus is this push.
The more you get used to this the more natural this new rate and rhythm of your breathing becomes.
And relax.
If you find yourself getting caught up into the world of thinking again come back to that gentle push.
Come back to the fact that gravity is gently holding you in this position.
Come back to the fact that you are safe and you are nurtured in this very moment.
This is it.
The push.
We just stick with this.
Repeat this process until we are much more expanded,
Relaxed,
Open and receptive.
Staying with this push and committing to be with this push will do this.
It's just a matter of time.
And bringing in the power of noticing as you do so.
What a gift.
You have taken the steps to shift your perspective and align with being centered,
Grounded,
Expanded in this very moment.
Life is unfolding around you now.
You are the witness to everything.
You are the blank canvas.
Your awareness is like a blank canvas that experiences all of your five senses of sight,
Sound,
Touch,
Taste and smell.
As well as the thoughts,
Feelings and intuitions you have.
You may notice now that this rhythm,
One of your breathing has become more automatic and is more gentle and slow thanks to gently making this push your main agenda.
At the bottom of your out breath.
It keeps you grounded.
If you notice any contraction in your body and mind that shows up,
Then soften,
Expand,
Open up and gently connect to the push once more.
Nothing else matters.
Allowing everything else to flow through you by staying anchored to your breath.
This push as all other experiences can come and go in the background.
Sounds,
Sensations,
Thoughts,
Whatever.
They're all happening in this moment.
Whilst the main point of your focus is gently on the push.
Every time we do this,
We make a change on the inside.
Every time we do this,
We teach ourselves and strengthen the likelihood of being able to be centered,
Grounded and expanded again and again for when we need it.
Stay with this push.
There's nothing else to do.
This is it.
In this moment,
See if you can just introduce a half smile.
Just like the Mona Lisa.
Just a touch.
The physiology of this has an impact upon our neurobiology.
Notice what that feels like in this place of safety.
In times of need,
It takes practice and this practice takes commitment.
There's no specific timeframe to this or remedy that suits everyone.
But if this is resonated with you today,
Practice the push.
Or something else that you've been drawn to.
In putting the practice in,
Just like you have now,
You don't just get the benefits of doing it there and then.
You are benefiting your future self and strengthening your capacity to be centered,
Grounded,
Connected,
Expanded,
Which enhances your capacity to pull through for moments like these.
For when times are tough.
