Hello and welcome to this integration practice that I invite you today.
It's something you can come back again and again.
It's a very foundational practice in our community or so.
We call it a three sync practice.
And it's basically like an inner coherence building practice.
It's something that you can do maybe before you start your meditation or as you start your meditation as an intro.
You can do a shorter version of it as a minute practice throughout your day.
So a few times,
Especially if you feel that you get a bit more dysregulated,
You can come back to the practice and do it a minute in your office,
At home,
Wherever you are.
To regulate yourself,
To ground yourself.
And as we start,
Maybe you can sit down or sit with an upright spine.
And then allow your breath to just take you a bit deeper into your body.
So every time you exhale,
Your exhalation is like a wave that takes you deeper into your belly,
Into your pelvis,
Into your sitting.
And just every wave takes you a little bit deeper into your body awareness.
And just notice,
Maybe notice how you feel as you start to practice.
What parts of your body are more open?
Are you holding tension or stress?
Or does it feel flowing,
Pulsing,
Streaming?
And we don't want to fix anything,
Just every breath is a deeper invitation into sitting,
Breathing,
Sensing,
Feeling.
And then let your breath be like a connecting force.
Let your breath connect you to the streaming,
Pulsing,
Vital,
Energized parts of your body.
And just enjoy the pulsation,
The streaming.
Aliveness.
Aliveness.
So the more you're grounded in integrated parts,
The more resource parts of your body,
You can take a moment to notice maybe where you're holding tension.
Or you feel stress.
What are the sensations that tell you that there is stress?
And then to soften a bit the way in which you feel stress and tension.
So switch your nervous system a little bit softer.
So that more sensing,
More feeling is possible.
And then as you're more connected to your physical body,
Which is the vessel for your emotional experience,
You can check in what's your emotional experience right now.
Maybe there's a strong emotion,
Maybe a very subtle emotional flavor.
Or maybe it feels a bit disconnected emotionally,
A bit numb.
And all of it is great.
We just bring awareness to it.
And you can take a moment to check in and feel the activity of your mind.
And the state of your mind.
Maybe there are many thoughts.
Maybe your mind is very calm.
Sometimes our thinking feels a bit tight.
And often we think in circular repetitive patterns.
And it's stressed.
Sometimes our mind feels very spacious,
Open,
Creative,
Inspired.
You can just check in how is it for you right now.
So now as you're feeling your physical body,
Your emotions,
You're aware of your mental activity.
And let's check what is aware of your inner sensations right now.
I feel my body.
I'm aware that I feel my body.
What is aware right now?
The awareness of sensation.
The awareness of information.
Of perception.
Something is aware.
And then slowly take a deeper breath or a couple of deeper breaths.
Feel your body well.
And slowly open your eyes.
If you want to deepen,
Maybe extend your presencing practice,
One way to on the one hand resource ourselves,
But also a bit of a different kind of presencing practice is taking maybe five minutes of your day and do something that you really enjoy.
For example,
Take a walk in nature.
Have a cup of tea.
See a sunset.
Listen to music.
Or anything that is enjoyable for you.
But then take five minutes and really deepen the enjoyment.
So create a deep relation with whatever is joyful for you.
And almost feel it with every inch of your body.
With every cell in your body.
To bring your whole attention to the enjoyment without creating an effort.
To really the magnetism of joy or enjoyment.
And to feel it in all its flavors,
Fragrances,
All its beauty,
Different colors,
Different music,
Compositions,
Whatever it is.
Or just a moment of silence.
And enjoying the sitting.
Just the simplicity to be able to sit,
To breathe,
To sense,
To listen.
Because enjoyment in that sense is very presencing.
And you can do that with anything that is enjoyable for you.
And I think just five minutes,
Even during a busy day,
We have five minutes of that presencing of enjoyment.
It really recharges our battery.
It makes us feel more present,
More embodied.
It simply adds beauty to our world.
So I hope that that's something that is also fun and nourishing.
I wish you a beautiful day.
