Welcome to this body and mind training practice,
3 C's.
This practice is to help you be in the world with full awareness,
Moving forwards with intentions that will support you in all your activities.
It may be helpful to close your eyes,
But you don't have to.
Position your body in an alert,
Relaxed posture.
Alert,
Pulling up through the spine slightly.
Relaxed,
Perhaps with one or two shoulder rolls to release and relax the body.
Putting the body into a posture that will support your mind and brain.
Allowing yourself to connect.
Grounding,
Breathing in.
No need for any special breathing patterns,
Just let the body breathe.
Thinking about the next activity that you need to do.
It may be a conversation,
A task,
A practice,
A practice.
A task,
A journey.
Moving forwards into this activity.
Setting the intention to be curious.
Noticing how the mind reacts to that word.
Any associations or memories that come with the word curious.
Really committing to asking another question.
Really getting clarity.
Not being afraid to say,
I don't know,
I'm not sure.
Can you say a bit more?
Can you say a bit more?
And what else?
Recognizing that this deep curiosity is a profound mindfulness skill.
The antidote to the brain's tendency to say,
I know,
I don't need to pay attention anymore.
Intending curiosity.
Setting the intention for courage.
Moving forwards and into the world with courage,
Fearlessness.
Courage to tackle difficult tasks,
Tasks that might stretch us.
Courage to be incompetent in the learning process.
Courage to have those conversations that are difficult,
Painful even.
Being clear of your intentions as you move forwards with courage.
Knowing that the body may be reacting very strongly.
Heart pounding.
Jelly legs.
Shaking.
The bodily sensations of fear.
Embracing those.
Allowing those.
Feeling the fear fully.
But still intending courage.
Clearing your intentions.
Feeling fully.
Thinking clearly.
Moving forwards.
Setting the intention of compassion.
For yourself.
And for others.
Noticing how the mind reacts to this word.
Associations with the word.
Beliefs,
Assumptions.
But really recognizing that compassion is not a soft option.
Moving forwards with care in mind.
In the next conversation or task.
How can I embody this principle of care and kindness to myself and to others?
To my body,
In my speech,
In the selection of my words.
For compassion may help to tune into the heart,
The region of the middle of the chest.
If comfortable,
Placing the hands there.
Really committing to have care for self and others in the forefront of your mind.
Breathing in.
Breathing out.
Setting the intention in the next activity to live and breathe.
Curiosity.
Courage.
Compassion.
Breathing in.
Breathing in.
Breathing out.
Breathing out.
And finishing with three breaths.
Transitioning mindfully into your next activity.
Confident you have tuned your brain to these three C's.
