I know there is so much going on right now.
The world feels chaotic and that feeling of not being in control,
Not knowing what can happen from day to day is so exhausting.
It's challenging.
There are times when I have to even remind myself that I am present,
I am here,
And I am whole.
I say this even when I'm uncertain of what wholeness should look like in this particular moment.
It's okay fellow human.
This season we are in together is certainly a ride but we really can live through it.
One of the ways we do this is by finding our calm.
Being still for even a few minutes helps us to return to ourselves.
Fear and anxiety can often rush in like a flood but it is our God-given breath that can beat back the tide.
So in this practice we will find and focus on our breath in order to settle our hearts.
Find a comfortable place to be still.
You can lie down or if it feels better to just be seated please do so.
If it feels safe to do so close your eyes or you can focus your gaze on a single point in front of you.
Place one hand on your belly and one hand on your chest.
Begin to feel the chest rise and fall.
Begin to feel the belly rise and fall.
Inhale exhale.
Inhale exhale.
Listen social media and the news has given us whiplash with all the information being thrown out there right?
Do this they say.
Do that they say.
It's overwhelming and when that overwhelm hits you you must know that you can return here to your breath.
To the inhale and the exhale.
Now continue with your natural breath feeling the air enter through your nostrils.
It's probably cool right?
Kind of a cool breeze.
Then pay attention as the breath exits through your nostrils.
That cool air is now warm.
Your body did that.
Your body knows what to do.
How to process this.
Just guide it to where you need it to be which is peace and calm.
Continue to breathe in and out feeling your breath.
On your next inhale feel the belly rise.
Then the ribs expand and finally the chest lift.
Keep rising,
Rising until you reach the top of the breath below the throat.
On the exhale the breath is now leaving the chest.
The ribs fall.
Your belly contracts.
You can push it all out you know.
All of the anxiety.
All of the overwhelm.
It can go at your command.
That's the power you have been given.
Continue with this breath feeling all three parts of it.
You might consider thinking to yourself stomach ribs chest chest ribs stomach stomach ribs chest chest ribs stomach.
And in that same rhythm you can create a mantra.
I am here.
I am whole.
I am present.
I am present.
I am here.
I am whole.
I know that little voice is telling you otherwise.
It's repeating what was heard on TV or online.
It's totally okay.
I get it.
But keep repeating in your mind what is the bottom line truth.
I am here.
Stomach ribs chest.
I am whole.
Chest ribs stomach.
I am here.
I am whole.
Repeat this breath on your own three more times in quiet.
With the last exhale begin to feel the breath as a wave coming up from the belly and rising to the top of the breath beneath the throat.
Hold this breath for two counts then let the breath go in a wave from the chest out the belly.
Just push it all out.
Oh Continue with this wave like breath rolling in and up then counting to two holding it and then rolling out like a tide.
Feel the fluidity of the breath.
Feel the complete cycle of the breath.
Focus only on the breath.
Finish a final cycle of this breath going in roll from the belly up in and then hold it and then breathe it out.
After your last exhale return to your natural breath.
After your last exhale return to the natural breath.
Feel calmness in the breath.
Feel ease and steadiness.
Feel the release and when you are ready open your eyes.
One of the things that I'm learning is that sometimes managing the fear and anxiety that comes with upheaval and chaos simply just requires us to return to the very beginning to the spirit of life that was breathed into us at the start of our human journey.
The breath and once we quote catch our breath as some might say we can feel the calm we need to go out and create our lives.
And once we catch our breath as some might say we can feel the calm we need to go out and create our lives.
That is truly my prayer for each of you.
Be blessed.
