Welcome to your meditation for resilience practice. As always, take a few moments to settle yourself before we begin. Find your seated posture and make any adjustments you need to make in order to feel comfortable. If you are too hot or too cold, adjust your clothing or the temperature in the room. When you’re ready, rest the hands on the legs. Palms facing down. Take a deep breath in and let it go. Then take the awareness to the chest. As you notice the chest the shoulders relax. And as the shoulders relax, the chest becomes more open. You feel that there is more space for the breath. Tension drops away. You notice the way that the rib cage moves with the breath. Gentle expansion. You notice the way that the rib cage moves with the breath. Gentle expansion with each breath in and soft relaxation with each breath out. during times of stress or upheaval. We often close the chest and the heart area. It’s an involuntary reaction, or kind of self protection. We shut ourselves down physically and emotionally. The shoulders become tense and the space for our breath for expansion and openness becomes restricted.
By welcoming expansion and openness, we cultivate greater resilience. Because although it feels protective and safe to close the heart, there is more freedom to be found in one mobility and allowing the feelings you feel. In acknowledging even welcoming your pain within your heart. You build more space for recovery and acceptance. As you sit here, allow the chest to expand. Allow the heart to open. Welcome each experience into your heart into your center. You do not need to attach yourself to your experiences. So you do not need to fear that if you let them in. They’ll never leave.
Oh feelings pass. Oh emotions pass. Breathe gently. With each inhale the chest expand With each exhale, the chest relaxes. You are entirely capable of sitting calmly with your experiences.
Repeat this with me three times. Out Loud if you feel comfortable to do so. Or silently in your mind. I am entirely capable of sitting calmly with my experiences.
I am entirely capable of sitting calmly with my experiences I am entirely capable of sitting calmly with my experiences.
Now bring the awareness to the breath. Inhale for a count of 123 and then exhale slowly for a count of 123456. Well then, let’s do that again. Inhale, 123 exhale 123456. If that length of breath is enough for you. Continue with three more breaths like this.
Inhaling for three and exhaling for six. If you feel that there is space for you to breathe a little deeper. Then inhale for 1234 and exhale 12345678. Take two more breaths and make the exhale twice as long as the inhale. It doesn’t matter how long. All that matters is that the count of the out breath is double the count of the in breath. This is a simple powerful breathing technique to relax the body and open the chest. You can use it at any time. Any moment in which you need to slow down to release tension and to feel your current state of being more deeply. When you’ve completed your breaths. Return to a natural rhythm. As you practice meditation and simple breath work more regularly. You may notice that the rhythm of your breath is different from day to day. Some days the breath is deep and easy. And other days it’s shorter or labored. When you consciously let go of control of your breath during your practice, always allow it to return to its natural rhythm in this moment, it won’t always be the same and the act of noticing How the breath is doing it today is in itself a mindfulness tool that can help to bring more calm to your body and mind.
Allow yourself to be as you are. Allow the breath to be as it is. And as you allow it, all of it. also allow the chest, the heart to open. Let it all in and take one more deep breath in through the nose and let it go. Your practice is complete.
”By welcoming expansion and openness, we cultivate greater resilience. Because although it feels protective and safe to close the heart, there is more freedom to be found in one mobility and allowing the feelings you feel.