Welcome to the fifth practice of your meditation for resilience cost. Thank you for being here. And for reaching the halfway point with me. Life is full of other things to do, and other places to go. But finding these 10 minutes to sit quietly with yourself and cultivate inner strength is an act of self care that will support you long into the future.
Ground yourself in your seated posture for today’s practice. You might choose to sit on a chair or on the floor with a cushion to elevate the hips. If you find that you’re often distracted by discomfort in your back while you’re sitting for your practice, you could try sitting with your back against a flat wall and a firm then cushion behind your lower spine.
When you’re ready, close the eyes. Allow the hands to rest on the knees or legs wherever they naturally fool with the palms facing down. Take a deep breath in through the nose. With this deep, slow inhale, the abdomen rise is first filling up with breath until it can’t rise anymore. And then the chest rises all the way up to the collarbone. The chest fills with breath.
Then on the exhale, the chest falls first. Then the abdomen falls. Again, inhale, abdomen rises. Then chest rises right up to the collarbone. And exhale chest fools. abdomen fools. Inhale, abdomen, chest. Exhale, chest, abdomen. Take two more deep, full breaths like this in your own time.
Now allow the breath to return to a natural rhythm and hurried, uncontrolled. Bring the awareness to the lower abdomen. That space we’ve worked with before in this series between the navel and the pubic bone. concentrate your attention here. What sensations Do you feel in the core of your body in the lower abdomen. Notice notice to any emotions that arise as you focus the awareness on this space.
It’s common during times of overwhelm or upheaval, to feel strong emotions when we actively connect with the core of the body. Whether that’s during meditation or physical exercise. But developing this core connection gives you access to an unshakable source of strength and resilience. The lower abdomen space is Strong, steady and warm it radiates stability outwards into the rest of the body and into the rest of you noticed the stillness of the core the ease with which it holds you up. Every movement you make with the body connect back to this lower abdomen space and every emotion every shift in your state of mind can be connected back here to there is power here. A power that steadies you and gives you energy a profound certainty. Calm confidence that is always there at your center. It connects you to the earth. It grounds you in your body. It brings you back to a sense that you are steady.
You are strong. You are safe. Repeat this with me three times out loud if you feel comfortable to do so. Or silently in your mind. I am steady. I am strong. I am safe. I am steady. I am strong. I am safe. I am steady. I am strong. I am safe. Lift your hands and place them on the belly with a fingertips just touching in the middle.
Take a deep breath in abdomen rises first. And as it does so the fingertips move away from each other. Just a little. Then the chest rises all the way up to the collarbone. Exhale and the chest foods. Then the belly foods and the fingertips drop closer together again. Take three more deep breaths like this. abdomen rises, chest rises, chest fools, abdomen fools. When you reach the end of those three breaths, let go of control returned to a natural rhythm. Place the hands back on the legs and take a few moments to be here with the body. Become aware of strength you feel in stillness and the sense that the body is whole. It is complete and you have everything you need in this moment to feel calm. Take one more deep breath and stretch the body in any way that feels good to you. Your practice is complete.
”It’s common during times of overwhelm or upheaval, to feel strong emotions when we actively connect with the core of the body. Whether that’s during meditation or physical exercise. But developing this core connection gives you access to an unshakable source of strength and resilience.