During this mindfulness training,
We'll develop the second MIDL softening door,
Re-engaging the diaphragm and autonomous breathing in the belly.
This softening skill is used for deconditioning habitual defensive patterns that are fueled by anxiety,
By interrupting the habitual stress response.
If you're currently experiencing anxiety,
Please only do this mindfulness training with supervision from a trained professional.
Now start out by taking your meditation posture.
And closing your eyes ever-lightly.
Start to be aware of what it feels like just to be here.
Becoming aware of any sounds around you.
And allowing the change within the sound to hold your attention.
In this surgical meditation,
We perform yelled sol Fraktion simple control 자 guaranteed,
Ensured that the revers and kill judge reaches the false 대 relax of the brain as the pulse rings to the center Thank you.
Now slowly bringing your awareness into your body.
Becoming aware of any warmth or coolness within your body.
Holding them gently in mind.
Becoming aware of the touch of your hands,
Your feet.
Your whole body just sitting here.
Becoming aware of the touch of your hands,
Your feet.
Becoming aware of the touch of your hands,
Your feet.
Now I'd like you just to observe your state of mind.
Observing how you feel mentally.
Noticing is your awareness clear or dull?
Is your mind restless or settled?
Where can you feel your breathing in your body?
Just relax and just observe the breathing.
Is it in your chest or in your belly?
Without changing your breathing just observe how deeply your breathing goes.
Now we're going to practice the ideal skill of re-engaging the diaphragm in diaphragmatic breathing.
Place your fingers above hands just below your belly button pressing in slightly so you'll be able to feel the movement of the breath.
Now slowly pushing your lower abdominal muscles outwards away from your body to draw the breath in.
Now slowly lower them back again relaxing with the out-breath.
Slowly pushing your lower abdominal muscles outward away from your body drawing the breath in.
And slowly lowering them back again relaxing with the out-breath.
We'll do this three more times.
And in.
And slowly out.
And in.
And slowly out.
And in.
And really slowing down the out-breath.
Now release your fingers,
Sit back and relax.
Now start to observe your mind.
It takes 10 seconds for this breathing to start to take effect.
If you are sensitive you may be able to observe the first stage of this breathing.
An increasing feeling of mental clarity and spaciousness.
All mental fogginess has gone away.
Now just keep watching.
As we enter into stage two your body will start to relax.
Feeling content just to sit here.
Keep watching.
As we move into the third stage you might start to notice mental relaxation.
Thinking is settled down.
Just look inside maybe your thinking is even stopped.
Keep observing.
As you enter into stage four your diaphragm will have re-engaged.
Starting to notice the movement of the breath in your lower belly.
Moving in slow gentle breaths.
Start to notice how each gentle breath in your belly calms you.
Each time that breath goes out in your belly you feel more relaxed,
More calm.
Now bringing your awareness back into your whole body.
Becoming aware of what it feels like just to sit here.
Becoming aware of any warmth or coolness within your body.
Aware of the touch of your hands,
Your feet.
The experience of your whole body just sitting here.
Present,
Safe.
Now I'd like you to bring up a memory.
A memory of something unpleasant you've experienced within your life.
Just gently hold that memory in mind.
Notice that when you bring awareness to that memory there's a change of feeling of the experience of your body.
You may feel a tightening around the base of your throat,
In the top of your chest or your stomach.
Know that this feeling can't hurt you in any way,
It is just a reflection of the memory within your body.
Notice any feeling of unpleasantness,
A sense of unease.
This also can't hurt you,
It's just a reflection of the danger signal from your mind.
Start to notice any changing in your breathing.
As your breathing become tighter.
As it moved up into your belly or maybe into your chest.
This tightening of the breathing is your stress response being turned on by the memory.
Now we're going to practice the MIDL softening skill of re-engaging the diaphragm.
Place your fingers of both hands just below your belly button,
Pressing in slightly,
So you'll be able to feel the movement of the breath.
Slowly push your lower abdominal muscles outwards away from your body to draw the breath in.
And slowly lower them back again,
Relaxing with the out breath.
Your belly pushes out,
The breath draws in.
And lowering it back again,
You relax,
The breath goes out.
We'll do this three more times.
Gently breathing in.
And slowly out.
And in.
And slowly out.
And in.
And really slowing down the out breath.
Now remove your fingers,
Just sit and relax and start to observe your mind.
Noticing how you feel mentally.
Now start to notice any change in mental clarity,
Mental spaciousness.
Notice how your mind starts to become more clear,
Any mental fogginess goes away.
Now keep watching.
Start to notice the relaxation you feel within your body.
Your body may start to feel more relaxed,
More content.
The mental relaxation starts to come.
You start to feel more mentally relaxed,
Mentally calm.
Looking inside you may notice that your thinking is settled down.
You have no thinking at all.
Sitting here relaxed,
Start to notice as the breathing re-engages deep in your belly.
Becoming aware of the gentle movement of the breaths below your belly button.
Very slow gentle breaths.
Notice how deep your breathing has become.
Noticing that every time the breath goes out in your belly it makes you feel more relaxed,
More calm.
Now start to notice the relaxation.
With each out-breath in the belly you relax deeper and deeper.
Calming.
Ready?
.
.
.
.
.
Thank you for spending this time meditating with me.
Take care of yourself and have a wonderful day!
And goodbye.
