BEING IN THE PRESENT MOMENT - simply in practice


sunset-473603_1280.jpg

Try to do this exercise now taking time with each point. It should only take 5-10 minutes (although you can take longer if you want):

  • Find a comfortable sitting position (on a chair, on the floor, on a cushion).

  • Feel your sit bones, sharp bones of the buttocks, (and feet on the ground if you are sitting in a chair) anchor you to the ground.

  • Feel your spine lengthen, your shoulders relaxed down your back, and the top of the skull joining you to the sky.

  • Find your breath in your body.

  • Feel the expansion of the in-breath: your belly expands, your ribcage opens, your chest rises.

  • Feel the release of the out-breath: your belly softens, your ribcage descends, your chest gently sighs.

  • Feel how each inhale and exhale differ.

  • Feel maybe some physical sensations in your body: tingling, hot or cold, pressure or lightness of your limbs, or numbness. Feel without judging them, analyzing them, fleeing them, holding on to them, or trying to change them.

  • Feel perhaps some emotions flowing through your body. Feel without judging them, analyzing them, fleeing them, holding on to them, or trying to change them.

  • Observe the thoughts that cross your mind, conversations, ideas, impressions, judgments, etc. Observe without judging them, analyzing them, fleeing them, holding on to them, or trying to change them.

  • Bring your awareness to your breathing. Feel the inhalation and exhalation. Feel your body, your mind, your soul.

How do you feel?

Repeat this exercise outdoors; either standing or walking. But also add the exploration with your outer senses:

  • Feel the air against your skin: heat, cold, wind, rain ...

  • Look at the colors, shadows, shapes, details ...

  • Listen to the sounds, the music of birds, wind, water, animals, humans ...

  • Smell the outside fragrances, aromas, odors,...

How do you feel?

#mindfulness

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Nathalie Doswald

Reconnect to yourself