1) Notice sensations of bodily contact
Feel your feet on the floor and, if you are seated, your bottom in the chair. Feel the sensations of contact. Feel the support of the chair and the floor and the earth beneath you. Drop your awareness into your body. Try to feel the body from the inside, from the feet and the bottom, not just looking down from your head. Feel the sensations of pressure, temperature, tingling, energy. Feel the sensation of socks, shoes and clothing. Feel your spine. Feel the support of gravity. You are here. Allow awareness to arrive in your body here and now.
2) Scan your body for places you are holding tension, Drop 4 areas
Feel the face. Allow the forehead and brow to soften, allow the jaw to drop open and relax, allow the shoulders to drop and soften, allow the belly to relax and be soft. Just allow any places of obvious tension to relax as much as they are able right now, don’t force anything. There may be places of chronic tension (and the parts that hold them) that need more attention and support before they can fully relax.
3) Set an intention to arrive here and now in the present moment. Notice you are safe. (If you are currently in danger, get yourself to safety right away. Note that most of us are physically safe 99% of the time.)
Focus on a safe anchor to ground you in the present moment. For most people, the breath is a good anchor to present moment reality. For others, mindfulness of sounds or bodily sensations are more helpful. Maybe take one or two deep breaths then let the breath return to its normal pattern, without controlling it. Just notice you are breathing, in and out. Focus on the breath, feel it in the body, then when you start having thoughts, which is what the mind does, and you notice you have wandered, return to the breath without judgment. Coming to the present allows mind and body to calm and relax. Practice mindful breathing for a few moments. Let go of worries for now. Plan later. Daily meditation has a lot of mental and physical health benefits - try 5 to 30 minutes a day.
4) If you feel activated or triggered, practice paced breathing for several rounds. This helps the nervous system and the body know you are safe. Also, remind yourself you are safe right now.
Option A) Count the seconds of this first in-breath, hold for 2 seconds, then double the seconds of the exhale. Count again the next breath, hold for 2 seconds and double the exhale. (repeat 2 or 3 times)
Option B) Breathe in for 4 or 5 seconds, hold for 2 seconds, then out for 8 to 10 seconds.
Feel your feet on the floor and, if you are seated, your bottom in the chair. Feel the sensations of contact. Feel the support of the chair and the floor and the earth beneath you. Drop your awareness into your body. Try to feel the body from the inside, from the feet and the bottom, not just looking down from your head. Feel the sensations of pressure, temperature, tingling, energy. Feel the sensation of socks, shoes and clothing. Feel your spine. Feel the support of gravity. You are here. Allow awareness to arrive in your body here and now.
2) Scan your body for places you are holding tension, Drop 4 areas
Feel the face. Allow the forehead and brow to soften, allow the jaw to drop open and relax, allow the shoulders to drop and soften, allow the belly to relax and be soft. Just allow any places of obvious tension to relax as much as they are able right now, don’t force anything. There may be places of chronic tension (and the parts that hold them) that need more attention and support before they can fully relax.
3) Set an intention to arrive here and now in the present moment. Notice you are safe. (If you are currently in danger, get yourself to safety right away. Note that most of us are physically safe 99% of the time.)
Focus on a safe anchor to ground you in the present moment. For most people, the breath is a good anchor to present moment reality. For others, mindfulness of sounds or bodily sensations are more helpful. Maybe take one or two deep breaths then let the breath return to its normal pattern, without controlling it. Just notice you are breathing, in and out. Focus on the breath, feel it in the body, then when you start having thoughts, which is what the mind does, and you notice you have wandered, return to the breath without judgment. Coming to the present allows mind and body to calm and relax. Practice mindful breathing for a few moments. Let go of worries for now. Plan later. Daily meditation has a lot of mental and physical health benefits - try 5 to 30 minutes a day.
4) If you feel activated or triggered, practice paced breathing for several rounds. This helps the nervous system and the body know you are safe. Also, remind yourself you are safe right now.
Option A) Count the seconds of this first in-breath, hold for 2 seconds, then double the seconds of the exhale. Count again the next breath, hold for 2 seconds and double the exhale. (repeat 2 or 3 times)
Option B) Breathe in for 4 or 5 seconds, hold for 2 seconds, then out for 8 to 10 seconds.
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