With this centering exercise,
You can really do this anywhere,
Except maybe driving.
So if you're at your desk or in the line at the grocery store or something like that,
Just kind of focus your gaze softly on something in front of you,
Not really staring at it,
Just resting your attention there.
Otherwise you can close your eyes.
If you're aware you can do that.
And turn your attention to your breath.
And focus on letting the belly be soft.
If we relax our abdominal muscles,
The diaphragm can contract and expand smoothly and freely.
Breath can flow more freely.
And that action of relaxing those muscles helps relax the rest of the body and also calm the mind.
And then for several breaths,
Extend your out breath.
Don't worry about your in breath too much.
Nice deep,
Complete in breath.
Just make your out breath a little bit longer.
We do this because concentrating on the out breath tends to make the mind calmer,
Sharpen concentration,
Create a sense of tranquility.
And then just settle into a natural rhythm.
Don't breath any special way.
Just breath.
And focus on something coming in through your senses.
Might be a color you see,
A sound,
Sensation of your feet on the floor,
Feeling the way you're sitting in your chair.
When we're stressed,
Often it's because we're ruminating about something,
We're regretting something we've done in the past,
We're worrying about something in the future,
We're angry about something someone did or said.
Those are all in the past or the future.
The present moment is quiet.
So just focus on something coming through the senses because that's happening here and now.
Orient yourself in place and time.
So where is here?
When is now?
And then notice if there's something present in your mind that you're better off without having in the here and now.
Are you carrying a tendency to be judgmental or a tendency to be self-critical,
Emotional resistance to something that you need to do?
Anything like that,
Just set that down.
Leave it behind.
You might find later that you've picked it up and are carrying it again,
But for now,
Just set it down.
Is there something that you'd like to have with you in this moment?
An acceptance,
A willingness,
Friendliness,
Kindness.
Just bring that into this moment,
Put it in your heart.
Now is there something productive and appropriate that you can be doing?
A lot of the time,
We're stressed about things that we really can't affect,
Can't control.
And so what do we need to do?
And if nothing else,
Make sure to smile.
Turn up the corners of the mouth and bring that smile to the rest of your day.
The bell will ring in a moment.
Take a few deep breaths.
Just be here.
Be now.
The bell is invited.
