To begin,
Take the next minute to settle into your physical space and guide yourself through the process of relaxing the body and tuning into the breath.
Feel free to practice RAIN to address any places of discomfort that are calling for your attention and I will mark the steps for you.
Recognition.
Awareness.
Investigation and non-identification.
Yesterday we discussed the concept of removing resistance when developing new routines.
Today we explore the non-linear nature of healing.
When we are setting out to heal an old pattern and establish a new way of being,
It can be easy to get wrapped up in right or wrong and to develop a perfectionistic attitude towards recovery.
The truth is that there is no objective right way for you to heal and setbacks are a part of the process.
From a scientific perspective,
We must remember that our old neural pathways in the brain remain even once we establish new pathways.
Therefore,
There will be impulses and cravings to fall into old patterns and it will feel more difficult at times to make a different choice.
Especially when we are physically tired or mentally exhausted.
When a setback occurs,
It is important that we hold this experience with an attitude of non-judgmental awareness and loving kindness.
Perhaps even a sense of humor and then begin the work of getting back on track.
If we cling to our desired habits with a rigid mindset,
We actually risk developing a new compulsion or coping mechanism around this behavior.
It is important to remember that the true work is in learning to create space in our daily lives to feel our emotions and to know our own truth.
Rather than engaging in routine numbing and avoidance.
In our mindful meditation process,
We understand that thoughts are part of the landscape of the mind.
And time and time again,
We gently guide ourselves back to a focal point.
In the same way,
We understand that setbacks are part of the healing process.
When we notice ourselves drifting,
We regard ourselves with compassion and then bring ourselves back to task.
So now,
Bring the attention back to the breath.
Notice the circular nature of the breath.
The in-breath leads to the out-breath.
And the out-breath leads to the in-breath.
Today we will practice a mindfulness technique called progressive muscle relaxation,
Which can be used during times of stress to help us come back to the body and ease the mind.
There are two options for this exercise.
When I name a part of the body,
You can take a moment to squeeze your muscles tightly and then release.
Or simply imagine the tension falling away as you bring your attention to that area of the body.
So now,
Begin to deepen the breath.
Notice the points of contact of your body with the surface beneath you.
Now bring the attention to your left foot.
As you breathe in,
Tense the muscles of the foot.
And as you breathe out,
Melt the tension away from the foot.
Now repeat your technique of choice,
Either squeezing and releasing or just mentally releasing and unwinding.
And do this as you notice the left lower leg,
The left front and back of the upper leg,
The left hip and buttocks,
The left side of the belly,
The left side body,
The left arm and hand,
The left shoulder,
The left side of the neck,
The left side of the face.
The right side of the face.
The right side of the neck.
The right shoulder.
The right arm and hand.
The right side body.
The right side of the belly.
The right hip and buttocks.
The right front and back of the upper leg.
The right lower leg.
The right foot.
Now exhale all the air from the body as you tense the muscles of the entire body and hold 1,
2,
3 and then relax and inhale.
And now allow your breath to regulate.
Notice any changes in sensation from the beginning of your practice.
And when you are ready,
Wiggle the fingers and toes,
Stretch the body,
Open the eyes and take in the room.
Thank you for joining me for today's meditation and I will see you tomorrow for the last day of our series.
