Now let's find some support! 1.Pause and acknowledge the ground under you. Even if you're sitting or lying, take a moment to feel and let in the support of solid ground - it's always there, whether you're aware of it or not. Especially if you're sitting or lying, are you allowing yourself to be supported? Are you muscles relaxed or are they working, even though they may not need to be? No answer is right or wrong; it's all just good information.
Now let your awareness drop into your own embodied solidity.Let awareness saturate your body, like water soaking into a sponge. This is a practice, so be kind if it's new to you. But get curious: "How will it feel when I more fully inhabit this body, when all of me is here, now - awake, aware and standing on solid ground?"
Throughout your day, pause and ask, “Am I standing on solid ground? Can I feel this in my body?"
2. Awareness softens, relaxes and helps things move. It bathes your cells in love, and everything is lifted by love.
Bring awareness to your dominant hand and intend to feel it from the inside. Don’t focus your awareness on it; that’s a mental activity - seeing it from the outside. Instead, ease awareness into it. Let your awareness be a soft, warm light that gently fills your hand with its soothing glow. Or, as above - let it be like gently-flowing warm water, easing into your fingers and thumb. Choose the metaphor that works for you!
Now compare that hand with your other one. What do you notice?
There is a constant stream of energy flowing through your body. Tune in and feel it! You're alive!
3. Recognize a moment of choice, perhaps right now: Is there some small choice you could make that could take you even more deeply into your experience right now?
Can you get quiet and listen, or gaze slowly around your environment, or simply place your hand on your heart and feel its warmth?
Would a few slow breaths feel good, or moving and stretching, drinking some water, standing on the earth, or feeling the sun on your face?
If it's a challenge to pause and tune in - not a problem! Just be honest with yourself about where you are right now, kindly, but keep asking whenever you remember: am I here, now?
4.Find a touchstone that reminds you to pause, take a breath, feel your feet on the ground and show up a little more fully at random points during the day. The more you practice, the easier it gets.
There are lots of touchstone apps (here are some from Thich Nhat Hanh's community), but a small smooth rock in your pocket does the trick too.
You can also choose to bring more presence into something you already do - brushing your teeth, washing your hair, folding the laundry, preparing a meal, driving, or even waking up or going to sleep. Start with one thing you already do, intend to show up a little more while doing it,and let your practice grow from there.
Yoga can be an incredible way to practice coming back to the moment with mind and body. There are hundreds of free yoga videos on the Yoga with Adriene YouTube channel. Adriene is fantastic at inviting you back to a more embodied experience; she's an incredible guide. I love her!!
5.Intentionally cycle through your senses at various points during the day today: let your life be taken over by sight, sound, taste, touch or smell - even for 15 to 30 seconds. Notice how your experience expands when you let in this sensory information - and when your experience isn't centered solely on information from your thinking brain.
6. Right now, stand on strong legs and flex your I AM: Close your eyes, feel the earth under your feet, bounce a bit to drop into your body, into your feet, and then simply whisper: "I am."
Bounce some more, breathe deeply and recognize that in this moment, in this body, you are alive and breathing: "I AM!"
Then open your eyes, look around, feel the energy moving through your body, and breathe. How does you feel?Is there more space or less?
What other ways could you practice claiming your I Am?
7. Make roasted root veggies on a cold night: Preheat the oven to 425 degrees. Peel potatoes, carrots, and winter squash and cut into 1 - 2” cubes. Cut broccoli and cauliflower into florets. What other veggies do you like? Add them! Brussels Sprouts are wonderful if you're a Brussels fan!
Mix veggies in a big bowl; they'll shrink as they cook so add more than you think you'll need. Add a healthy amount of salt, pepper and tarragon. Don’t shy away from the tarragon!
Add oil of your choice (I use a mix of olive and coconut) so that the vegetables are lightly coated but not greasy. Cook for 20 minutes, stir, then cook for another 20 minutes or until done. The broccoli will crisp up - let it! Yum!! This doubles as a great Fire recipe too – it's warm and toasty on a cold winter night!
8. Watch this short clip on the importance of embodiment: “There’s a billion miles of unexplored territory between the head and the feet of any given person.” - Gabrielle Roth, creator of the 5Rhythms. What could you discover in your unexplored territory?
9. Wind down with this 24-minute meditation I recorded in a small-group webinar series in 2017: "Body Presence." If your body is at all numb (most of ours are) this meditation invites you back in.
Here's as good a place as any to remember that everything in this program is a practice and that there's no final, perfect destination. I certainly don't practice any of it perfectly! I'm hard-wired to want to escape, avoid, deny and judge, and I've caused quite a bit of trouble in my life as a result. Each of the suggestions and invitations here are things I need to practice daily, and sharing with you helps me remember. So thank you for being here! I'm so grateful our paths have crossed for now.
10. Listen and let these tunes invite you into your body:
Today's list begins with two high-vibe songs from a band I know and love (play them one after the other). The drummer is dear to me and I have their permission to post the mp3s. Hopefully they'll get you up and moving!