Session 2: Beginner Presence Practice
Start Each Practice with a Beginner’s Mind . . . Receptive, Open . . . Ready for the Moment to Unfold as It Is
To Begin . . .
- Sit on a chair or a cushion on the floor
- Allow your body to settle naturally and comfortably
- Sit with a strong, straight spine to support your breathing
- Take a long, deep breath . . . feel the breath move in and expand through your body
- Release your breath slowly and deeply . . . feel the breath move out from your body
- Relax and breathe. Slowly. Deeply.
- Relax and let go of your breath . . . slowly, deeply.
- Repeat the cycle of breath.
- Breathe in slowly and at your own pace.
- Breathe out slowly, deeply and at your own pace.
- Allow your breath to flow naturally, evenly. Slowly.
- Feel each breath as it begins. Feel your breath move through you. Feel your body relax.
- Release your breath and notice how you feel as you release it.
- Appreciate the cycle of breath. Appreciate the gift of breath.
- Feel your breath in the moment that it occurs. Feel your breath as it travels through you and then as it is released and let go. Feel your body relax even more deeply.
- Slowing your breath, breathing deeply sends signals to your brain, informing your brain that your body is relaxing. That tension is gone or departing.
- As thoughts occur, allow them. Let them happen. And allow them to fade away without attachment, without giving them energy.
- When I was a beginner, someone suggested allowing thoughts to arrive and fade as if they were occurring on little boats and floating gently on water. Appearing and disappearing.
- Allow your thoughts to occur without resistance and to dissolve without attachment.
- When a thought arrives with strong attraction, with force, with the impulse to hold onto it, to act on it. Just become aware of that power, that impulse, what it feels like, how you are feeling it . . . and let it go.
- Return to your breath.
- Notice how your body feels. Notice its energy. Notice where you feel most relaxed and where you may be holding onto tension or stress. Notice. Allow your breath to merge with any stress and let it go.
- Slowly. Evenly.
- Notice any sensations in your body. Hunger, sleepiness, restlessness, contentment. Just notice.
- Breathe
- Bring presence to what your are feeling and allow your breath to merge with it, to mix with it, to flow through it and dissolve.
- Allow yourself not to judge what you feel as good or bad. Accept it as what is in this moment.
- Become aware of your presence in this moment.
- We are at the end of our practice. When you are ready, slowly open your eyes. Notice how you feel. Notice your awareness of this moment.
- Remember that you may experience presence at any time in your day. Just stop, breathe and be.
Practice Suggestions . . .
- For Beginners: Start your day with a daily practice of 10-15 minutes of being in presence
- For Novice Practitioners: Practice 10-15 minutes of being in presence twice a day
- For Experienced Practitioners: Practice 20 minutes of being in presence twice a day