By Dr. Sarah Talebizadeh, Psy.D. C.Psych.
19 May, 2020
1) To begin the practice, sit down in a chair and adopt a relaxed and alert posture, then ask yourself, what am I experiencing right now? What thoughts are around, what feelings are around, and what body sensations? Allow yourself to just acknowledge, observe and describe these experiences to yourself, without judgment and without trying to change them or make them go away. Spend 30 seconds to 1 minute just doing this.
2) Now bring your focus of awareness to your breath, focusing on the sensations of your breath as it moves back and forth in your belly. Binding your awareness to the back and forth movements of the sensations in your belly from moment to moment, and letting all thoughts go. Maybe say to yourself ‘relax’ or ‘let go’ on each outward breath. If your mind wanders away to other thoughts, feelings and sensations – again do not try to change them or make them go away. Simply acknowledge their presence, allowing them to be there, then letting go with your attention and focusing back on your breath. Spend about 1or 2 minutes doing this.
3) Now expand your awareness to sensing your whole body breathing, being aware of sensations throughout your body. If there are any strong feelings around, maybe saying to yourself “whatever it is, it is OK, just let me feel it.” Allowing yourself to breathe with these feelings, and if your mind wanders to bothersome thoughts or sensations, just acknowledge and let go of these – focusing back on sensing your whole body breathing. Continue doing this for about another 1 or 2 minutes.