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Tag Archives: Stilling the Mind


Five-Minute Try-It: Still Calm Spacious

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PURPOSE: To build awareness about the concept of sufficiency and engage a somatic practice that leads to embodied sufficiency.

Minute one: State the word – Sufficiency – out loud several times in different tones and inflections. Notice how sufficiency feels in your body. Do you have a sense of lack? Do you feel ease?

Minute two: Open to the truth of sufficiency by slowing your breath and feeling this moment of stillness. Right here, right now. Access stillness. Be still.

Minute three: In the practice of stillness, calm arises. Breath slows down to a subtle rhythm and presence. Movement is slight, yet your mind is bright.

Minute four: Stillness and calm give way to space. Saturating in stillness and calm, recognize the spacious quality of your mind and body. Space permeates you.

Minute five: Reflect Abide in spacious, still, calm moments.

Complete your practice by recognizing this is Sufficiency. The concept of sufficiency is not just a concept but a way of being. Commit to embodying Sufficiency.

Five-Minute Try-It: Feel Truth in the Body

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PURPOSE: To build a more intimate and honest relationship with your body. Practice learning what truth feels like for simple statements, building muscles to be applied to more complex matters such as money.

PREPARATION: You need five minutes, space to put your body in, and the willingness to listen closely to your body.

Minute one: Name three truths and three falsehoods. Do not fret for the “right statements” – spontaneously allow them to emerge. Write them down if it helps to remember.

Minute two: Stand, feel your feet on the ground, spine elongated, top of the head reaching to the sky. Select the three truths and state them out loud. Note, these do not need to be profound – eye color, favorite food and movie will do. Notice what truth feels like in your body.

Minute three: Remain standing. Speak your falsehoods out loud. State them clearly and loudly one at a time. Notice what a lie feels like in your body. Compare and contrast the feeling to your previous experience. (Hint: notice breath, tension and constriction).

Minute four: Return to your truth statements. State them out loud again. Pay close attention to the distinct and subtle body imprints that signal truth.

Minute five: Recognize and register at least one body feeling of truth and one body feeling of falsehood to build your body-truth relationship.

Complete your practice by abiding in body-truth. Commit to building your body-truth relationship in service of embodying Sufficiency.

 

Five-Minute Try-It: Chakra Breathing

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IN HONOR OF BREATH.

PURPOSE: We can live without food or water for a while, but breath is always with us.

PREPARATION: Journey with Gayle and breath, as we touch each of our energy centers.

5-Minute Try It: Presence


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PURPOSE: Continuing the flow of Presence Connect Play from Kathlyn Hendricks, we dive deeper into Presence.  Presence is where we live life when we are fully engaged. Full engagement allows optimal joy, love and meaning to flourish.

PREPARATION:  Remember the purpose of Presence Connect Play offered from last month. Bring your “hands practice” to this month’s offering.  Recognize that there is no “end point” to presencing; presence is an always and forever practice. Presence allows us to authentically connect.

Minute one: Locate your body and begin with a body scan from the top of your head to the bottom of your feet. Imagine a light breeze moving through your body – gently and completely. Once your scan reaches your soles, ground deeply in the earth visualizing roots shooting to the center of the earth.

Minute two: Bring the scan back up your body with the same gentle breeze to the top of your head. Intensify the felt sense of your body-skin and the interior of your body. Become familiar with your body envelope.

Minute three: Using your body-skin as the boundary, notice all sensations, in particular, pressure, temperature and movement. What lights up in your body?

Minute four: Give attention to the sensations you notice, be present with what is happening. This practice strengthens body awareness and the capacity to Presence, to “know” what sensations are communicating to us.

Minute five: Float this question: What is my body offering me right now through sensations as I presence what is?

Complete your practice by honoring presence as an essential practice to be here, embodied, with what is – as presence.

5-Minute Try It: Belly-Heart-Spine

PURPOSE: A foundational somatic practice to provide the essential nutrients of safety, connection and dignity.

Minute one: Set your posture – hips rolled forward, spine elongated, top of head lifted, chin slightly down. Feet flat on floor, hands gently on thighs, shoulders drop. Feel both grounded and uplifted.

Minute two: Bring gentle breath to your belly center, your Dan Tien. Visualize a goose egg size balloon expanding and contracting with your breath in the center of your belly. After several breaths, state: I am safe. I am grounded. I am strong. Source safety.

Minute three: Bring attention and breath to your heart center imagining a thumb sized diamond in your heart chakra. Notice the diamond facets shining bright in all directions from your heart.  After several breaths, state: I am connected. I am present. I am whole. Source connection.

Minute four: Bring attention and breath to the space just in front of the spine – from the sacrum to the back of the neck. After several breaths state: I am dignified. I am worthy. I am whole. Source Dignity.

Minute five: Notice and appreciate the nourishment your body receive from your belly, heart and spine in this moment.

Complete your practice by recognizing how Sufficiency in these three body centers is nourishing your body. Commit to embodying Sufficiency.

5-Minute Try It: Still Calm Spacious

PURPOSE: To build awareness about the concept of sufficiency and engage a somatic practice that leads to embodied sufficiency.

Minute one: State the word – Sufficiency – out loud several times in different tones and inflections. Notice how sufficiency feels in your body. Do you have a sense of lack? Do you feel ease?

Minute two: Open to the truth of sufficiency by slowing your breath and feeling this moment of stillness. Right here, right now. Access stillness. Be still.

Minute three: In the practice of stillness, calm arises. Breath slows down to a subtle rhythm and presence. Movement is slight, yet your mind is bright.

Minute four: Stillness and calm give way to space. Saturating in stillness and calm, recognize the spacious quality of your mind and body. Space permeates you.

Minute five: Abide in spacious, still, calm moments.

Complete your practice by recognizing this is Sufficiency. The concept of sufficiency is not just a concept but a way of being. Commit to embodying Sufficiency.