While we shelter in place, confined to our homes unable to freely engage in the world, we are inundated with media on our televisions, computers and phones that’s frightening, anxiety provoking, that chillingly reminds us of an existential threat.
- For many of us, the stress challenges our ability to sleep and, of course, lack of sleep contributes to greater stress and a weakened ability to cope with the stress that we’re feeling.
- How are you feeling the stress? Notice where you feel it. Notice where you don’t feel it.
- How does it vary during your day? Notice when you feel it. What gives it energy? Notice when you don’t feel it.
- Relax and breathe. Slowly. Deeply.
- Relax and let go of your breath . . . slowly, deeply.
- Continue. 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.
- Breathe.
- Appreciate the cycle of breath. Appreciate the gift of breath.
- Breathe.
- 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.
- Notice your feelings of wakefulness or fatigue in this moment. How does it feel?
- Where does the feeling of fatigue reside most deeply in your body at this moment?
- Where does the feeling of wakefulness reside most deeply in your body at this moment?
- Breathe deeply slowly. Breathe. Allow your breath to mix with your feelings. Breathe into that place of wakefulness and let your breath move through it, mix with it and dissolve.
• Breathe.
• Breathe in. Slowly. Breathe out. Slowly.
• When thoughts or feelings occur with strong attraction, notice the impulse. Just notice and let it go.
• At this time we may also be experiencing a seemingly constant state of high alertness and anxiety making self-soothing and self-calming more difficult, even agitating. Be patient with yourself.
• Being in presence increases awareness of what is; practice makes us more conscious of our present
state which may be a state of hypervigilance. Notice what is present and let it be.
• Notice what hyper vigilance feels like. Where do you feel it most?
• How does it feel? Where is it less present?
• Research tells us that the act of breathing deeply and slowly tells our brains that we are relaxing just as
shallow, quick breathing tells our brains that we are stressed.
• Notice how your body feels in this moment. Where do you feel alertness? Breathe. Let your breath fill your body completely. Let it mix and dissolve into any areas of tension. Breathe. Let your breath flow through your body slowly, deeply, relaxing your muscles, soothing all tension. Feel your breath flow through you and release it slowly.
• Breathe.
• Notice where you feel at ease. Relaxed.
• Breathe. Slowly. Evenly.
• Become aware of your eyes, the orb of your eyes, your face, your mouth. Let you face settle and rest. Let any tension release.
• Breathe.
• Become aware of your neck, the base of your neck, your
shoulders. Soften your muscles with each breath. Relax.
• Breathe.
• Become aware of your lungs as they expand as you breathe in and as they contract as you breathe out. Breathe slowly. Deeply.
• If you don’t feel fully relaxed, allow whatever is to be without judgement.
Breathe.
• Become aware of your lower back and any tension. Bring your breath and your focus there and
breath deeply.
• Breathe.
• Relax.
• Become aware of your arms and your legs. Allow your muscles to relax and rest. Breathe. Slowly.
• Finally become aware of your feet, your ankles, your toes. Can you feel the energy of the steps you have taken still present in them? Breathe.
• Become aware of your whole body and how it is feeling in this moment. Let your breath fill your
body with its gift of life and slowly, softly release your breath. Appreciate your body, alive and
present in this moment that will never happen again. Be in this moment in all its fullness. Alive and well.
• 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.