1. Center yourself and get into a quiet and comfortable position. Allow your spine to be straight, but not rigid; keep your legs and arms uncrossed; make sure all of your joints (think knees, here) are unlocked. Close your eyes or allow them to go soft. Be mindful and consciously relax your forehead and jaw.
2. Take three deep breaths. Deep is indicated by your stomach rising on each inhalation and falling with each exhalation. If unsure, place your hand over your belly button and it will move with your breath. With each of these three breaths say to yourself:
As I breathe in, I quiet my mind.
As I breathe out, I relax my body.
3. Give yourself permission to allow your mind to quiet and clear. Like watching leaves float on a stream, allow the non-stop thoughts you hear in your head to do what they will. They are neither good nor bad; they just are.
4. Take another set of three, deep breaths. And with mindfulness …
a. INHALE ACCEPTANCE. Allow yourself to breathe in total, complete, unconditional acceptance for all that is. As Carl Jung told us, we cannot change anything unless there is the first step of acceptance.
b. HOLD ON STILLNESS. Hold your breath for a few seconds and allow yourself to feel the fullness of the moment … of your lungs …of your capacity to be still in both body and mind.
c. EXHALE SURRENDER. For this moment, let go of all that does not serve you. Exhale total and complete release – of worries, fears, doubts, pain and trauma. Let go of the past. Surrender fully and see yourself held in the loving arms of whatever face or name you give God, your guardian angel or Invisible Ally.
5. If time permits, repeat step 4 two more times now and/or throughout the day. It’s a great way to deal with stress and the constant rush of incoming in your life.
Take precious care.