Breathing Deeply

Introduction, when we breath into the belly. The stretch receptors embedded inside the muscles of the the lower floating ribs. Send signals the body's 3 nervous systems and the brain that everything is OK! This in turn rebalances the nervous systems and calms the mind.

Breathing Deeply--

1. Inhale through your nose and count slowly to 4. Try to fill your lungs from the lowest part to the highest part, pushing out your abdomen, then your lower ribs, then your chest as your body fills with air.
   
2. Hold your breath for 3 seconds Exhale, and try to let air out as you let it in--from lowest to highest parts of your lungs.
3. Repeat for 5 to 10 minutes. If you become lightheaded at any point, alternate 6 regular breaths with 6 deep breaths.

Summary- By breathing in deeply and out completely we are caring for the body and the mind.

The Alert Posture

Introduction, posture is one of the most important aspects in formal meditation. It is also important in our daily lives.

Study:
The bodies posture (language) reflects what is in the mind. This is a 2 way street, the posture of the body also influences the mind. The goal of a good meditation posture is for it to be naturally aligned and relaxed.

Practice:
Hips grounded.
Chest softly open.
Spine natually straight.

Apply:
Standing talking.
Sitting at the table.
Walking down the street. (more ...

Smiling About It

Introduction, honouring our unpleasant experiences (stress) is the healthy thing to do. We can learn how to stay with the stressor, until we can smile with it.

Study:
Research is clearly showing that is important not to ignore what is happening physically or emotionally inside of us. The 2 reactive habits are either:

• Aversion- distracting Awareness and Caring away from the unpleasant (stressful) experience itself.
• Attachment- adding a personal pronoun to the unpleasant experience, 'I am so bad', 'They are ...' etc. (making or taking it too personal)

Practice:

1. Recognize and softly name the unpleasant experience.
2. Turn into the unpleasant sensations/emotions that are held in the mind/body.
3. Stay with it in a accepting non-judgmental way until the mind starts to smile about it

Apply:

• Each morning, chose just one unpleasant experience to start working with.
• Later as your trust and skill increase apply as required throughout the day. (more ....

The Safe Place

We have a place inside of us that feels safe.
This is what we will call the 'safe place' or 'our core'.
This is the place where the sensations of breathing first appears.

The Invitation:

• Sit or stand in an upright aware posture, without leaning.
• Allowing the mind and body to be relaxed and attentive.
• Open the chest, inviting the back and shoulders to soften.
• Balance the head on top of the spine, softening the neck.
• Closing the lips, drop the lower jaw and relax the tongue.
• Gently close the eyes, and soften the muscles around them.
  
  

Finding our Safe Place:

• When the body and mind are content (not wanting).
• Notice where the in breath feels like it starts from.
• It could be any place in the body, belly, chest, throat etc.
• This is the safe place or our core (mine is the upper chest).
• Breathing in, notice the sensations spreading from the core.
• Last invite the breath to spread, to be deep and complete.

Why breath from our safe place?
It reduces stress and anxiety.
It allows us to be calmer and grounded.
It feels good and others sense the calmness.
It enables the parasympathetic nervous system.
We are safer in having more access to all of our faculties.
Our responses are skillfull when we are grounded in awareness.

STILLNESS

Letting go into STILLNESS

Feel the sensations in the body and let go into the STILLNESS!
Acknowledge the emotions and let go into the STILLNESS!
Watch the thoughts and let go into the STILLNESS!

''LOVING PRESENCE'

'LOVING PRESENCE' is always here.
'LOVING PRESENCE' is our true nature.
'LOVING PRESENCE' is nothing we can get.
'LOVING PRESENCE' is before thoughts and concepts.
'LOVING PRESENCE' is experienced when concepts stop.
'LOVING PRESENCE' is always under the changing formations of the human mind.
'LOVING PRESENCE' is sometimes clouded due to forgetfulness of the present moment.

'LOVING PRESENCE' is not damaged by fear, only clouded.
'LOVING PRESENCE' is not damaged by anger, only clouded.
'LOVING PRESENCE' is not damaged by sadness, only clouded.
'LOVING PRESENCE' is not damaged by loneliness, only clouded.
'LOVING PRESENCE' holds all things.

REFLECTING on, the "Is-ness" of 'LOVING PRESENCE':

• "Is already here."
• "Is easier then we think."
• "Is closer then we think."
• "Is simpler then we think."
• "Is more profound then we think."

REFLECTING on, the "Just-ness" of 'LOVING PRESENCE':
"Just let go and drop into 'LOVING PRESENCE'.

LOVING PRESENCE, just is