Day Three Of "5 Days Of Belonging"- Create Space

Today we turn toward the mind and the stories it tells, about who we are, whether we’re enough, and what’s possible. Rather than trying to stop or change your thoughts, this practice invites you to simply notice them. As we create a little space around our thoughts, we discover that we don’t have to believe every story the mind tells us. 
With space comes choice.

Transcript

Greetings, Welcome to day three. Today's practice invites us to notice the stories our mind tells us about who we are. How we measure up. And where we belong. Rather than getting carried off by these narratives. We learn to meet them with gentle curiosity and a bit of space. And in that space. We have more freedom to respond with kindness and remember our interconnectedness to all of life. Let's begin by taking a few moments to become settled. Find a comfortable seated posture, Either in a chair, Or on the floor. Notice the place where the body makes contact with the chair, The floor, Or the ground. And feel your weight being supported. Allow your shoulders to soften. Release the jaw. And if it feels comfortable. Close the eyes or soften the gaze. Bring your awareness towards your center. Perhaps notice the movement of your breath around your belly, Your rib cage, Or your heart space. Today we'll use the breath as a way to gather our attention. In yoga it is said that pranayama is to the mind. As asana is to the body. And now we'll explore a few rounds of three-part breath to help steady the attention. Begin by allowing the breath to move first into the belly. Then into the ribs. And then finally into the upper chest. And then exhale slowly from the upper chest. Through the ribs, Down into the belly. Let's begin. Inhale into the belly. Ribs. Chess. Exhale, Chest, Ribs, Belly. Again, Inhale belly, Ribs, Chest. Exhale, Chest, Ribs, Belly. Now continue a few more rounds at your own pace. Feel the entire front of the body gently expanding as you breathe in. And then slowly settling as you breathe out. And if at any point this feels like too much effort. Let the breath return to natural conscious rhythm. The intention is steadiness, Not strain. Few more rounds. Now release the breath practice and return to natural conscious breathing. Now bring your attention towards the mind. Simply notice what's happening here. Your mind will think, It will plan, Remember, Worry, Judge, And try to protect you. The practice isn't to stop the mind. It is to create a little bit more space around thoughts and stories. Imagine that your thoughts are like clouds moving through the sky. You don't need to chase them. You don't need to push them away. Simply notice that. There's a thought. For the next minute or so, Observe the movement of the mind. When a thought appears. You might silently label it. For example, Thinking. Of their thinking. And then return to the breath. And the present moment. Every time you notice that you've wandered off. Gently return. Without being pulled fully into the stories. That is the practice. Thoughts come, Thoughts go. From time to time, You might quietly ask yourself. Can I become aware of the movement of the mind without being completely carried away by them? Now slowly begin to sense the whole body again. Feel your feet. Feel the support beneath you. Notice your breath. Inhale, Deep breath in. And exhale, Long, Slow breath out. If your eyes were closed. Slowly let in a little bit more light. Softly flickering your eyes open or lifting your gaze. May you move through your day with a little bit more space and kindness towards your mind.