M4 : Lesson 4.4 Examples of ABC- Dr. Cat and Others
Lesson 4.4 ABC examples. In this lesson, you’ll see a personal example from me going through the entire thing, as well as several audio examples underneath this video that you can listen to from others that show different variations. You’ll notice that everyone does this their own way and that’s okay. Just use the principles of ABC and create your own process of awareness body presence and creation. Enjoy these examples.
I recommend taking the time to listen to these examples before moving on to the guided audio example that we have in the next lesson so that you have some ideas of how to do this on your own. This is an ABC dimensional shift practice. I’ll be doing the option number 1 a past and a future visualization, I’ll be sharing how I like to visualize the things that I value and the things that I hope will happen. Here we go. A, aware.
I’m aware of my mind. I’m aware of my body. I’m aware of my mind being busy. Thinking about all the things that I have yet to do today going over the things I did earlier and noticing that my mind has a little bit of have I done everything looping going on It’s having a hard time settling. So I’m just aware that my mind is focusing on all of my to dos.
In my body. My body feels like it’s got a little more sympathetic activation as I’ve been running around I haven’t quite settled and grounded here at the end of the day. And I’m just noticing that my mind and my body need to slow down a little. So I’m just going to Let it all go. Let go of all the thoughts.
Let go of all the to dos. Like, oh, worrying about anything that needs to be done and just be here. Now, be being with my body and my breath, breathing in and contracting, and exhaling. Breathing in again. And breathing out.
Just letting it all go. Breathing in again. And breathing out. Just being here right now in this moment. I’m gonna take another grounding breath just really come into my body and then imagine my heart is filling with light as I breathe in.
They breathe out. I’m gonna relax and send that light down my spine, down my legs all the way down into mother earth. Feeling my feet on the earth, feeling the support, just connecting right here right now in this moment. And now that I’ve landed in my body, I’m moving on to Part c. Choice and creation.
I am wild. Nature loving, magical joy. I am unbridled, freedom loving, and compassionate friend. I am adventurous. I am a lover of transformation.
I am here, now in this, and moving on into creating and remembering first the past visualization of a time when I was feeling alive and invigorated and connected and in nature. Those are some values that I wanna focus on right now. So I’m remembering a time about 4 years ago, and I am in the Pacific Northwest on a beautiful mountainside with this Glacier Fed River. And I’m with my 2 children and my partner Aaron. And it’s a late spring day, and we noticed that this river is just looking so beautiful.
It’s this teal green color that these Glacier fed rivers often are, and it’s a sunny, beautiful day. We take our shoes off, and we dip our toes in, and it is cold, very cold. And Aaron gives me that look, he says, are we gonna do it? So do what? He said, we’re gonna swim, and I’m like, oh my gosh.
This is so cold. But I know there’s no choice because one of my favorite things to do is to be wild and free and adventurous. And my 2 kids are here and they love to do these things too. So we we jump into this freezing cold river, we lay out on these really warm rocks. There’s these huge boulders next to the banks of the river and we are laying down on the boulders and just warming ourselves in a sun much like a lizard would warm themself.
And after a period of time, we’re nice and hot and we’re ready to dip into this cold river. And we get really brave. And on the count of 3, we all run into this river and jump in and it takes your breath away. It is so cold and invigorating And I know that this initial shock only lasts for a few moments, and then there’s this really amazing feeling that happens with cold plunging. And I look over, and I see Ellie and James and Aaron, and they’re all just smiling from ear to ear, just trying to grin and bear this initial shock of cold, and we’re all just daring each other to stay in the water as long as possible because no one wants to be the first one out.
And so Here we are counting and breathing and coming into our center and noticing this beauty of this beautiful river just rushing past us and the beauty of the trees all around us and the sun shining on our face and coming deeply into our body, deeply into our body so that we can come steady slow our breath and just be. And that’s what happens with a cold plunge. It just slows you down to the present moment. And it’s like the world gets really slow after that initial shock. And I look around and I see my kids just slowing down, smiling.
And I gaze into Aaron’s eyes, and I smile. And after about a minute and a half, probably, we nod our head and we’re like, okay. It’s time. It’s time to get out of this freezing water, and we slowly get out, and we go back to those warm rocks we just sat on. And the most euphoric feeling rushes from my head to toe this expansive, transformative openness sweeps over me, and I love this feeling.
It’s the feeling of being fully alive fully centered and experiencing the beauty of nature. And this feeling in my body, if it had a color, it’s the color of this Glacier Fed River, which is this light blue green color and I’m just imagining this color seeping into every pour as if I’m still in that river, as if the color is just soaking into my body, into my cells, and filling me with this emotion of expansive freedom of invigorating adventure and a fun loving connection with my family. Let me just ask for a moment in this memory until every cell of my body feels open, alive, invigorated, and awake. And with that open aliveness, I now go into my future, and I light up a future possibility. And I’m thinking of something that I hope to be able to do this next something I’ve been longing to do for a long time.
And I’m seeing the scene open up in front of me and it is nighttime and there’s a full moon. And I’m at some type of cabin, beautiful lodge, something like that, but I’m out side. I’m in a place that I haven’t been before, and I see myself walking along this stone filled path into a light that is glowing off in the distance. And the light of a campfire, and there are several people sitting around the campfire. And as I walk up, I start to make out the faces of my dear friends and many of them my new friends.
I’m at a retreat. One of my favorite things to do, but I haven’t done in a while, and I’m looking forward to doing it again. And as I look around at these faces, These are people I’ve just sat with in a beautiful transformative retreat the last several days. Maybe it’s with my closest friends. Or maybe maybe it’s a primal trust retreat.
I don’t know, but it’s a gathering and this campfire gathering is happening at the very last night of our retreat, and the feeling that permeates the circle is the feeling a deep connection of being seen, heard, and witnessed, and understood. And deep connection to myself after having just gone through a beautiful experience of transformation, self knowing, and discovery. And as I look around, I see all my friends smiling at me, and I’m smiling at them. And I sit down and we all hold on to hands. And I take a moment to look at each person in the circle, and I see they’re beautiful.
Spirit. I see their beautiful heart, and we all take a moment to talk about our own transformative experience, and we’re just sharing deeply. And I know that each one of us will leave this experience being changed at a deep level. I feel like this is what life is about. Deep connection with soul family, and awakening to our true nature, breaking free from the patterns of the past.
And before I know what I start to hear a drumbeat, somebody’s brought a drum, which I love drumming at campfires. And so I’m super excited and actually there’s a couple drums and I noticed that people start singing and we all sing together under this full moonlight, feeling so full, so full of friendship, and so full of discovery. And as I’m listening to the drum, I’m just moving my body and feeling so much gratitude. That I’ve made these connections, that I get to have these beautiful experiences, and that I’m living a life I love so much. And so I’m just allowing this beautiful full moon light to shine on my face and I’m allowing the rhythm of the drum and the sounds of the singing permit every cell of my body looking forward to this experience that will come.
And if this future visual had a color. It would be it’s the color of the moon. It’s a golden white, and I’m just allowing that golden white moon light to shine into the top of my head to the crown, connecting me with the divine field of intelligence connecting me with my source. And I allow this golden white light to come down into my brain, into my head, and it starts to seep through my body like warm honey, and this gold and white light runs through my brain, through my limbic stem, through my brainstem, through my face, Down through my neck and shoulders. And I just feel gold and light filling my arms and hands.
And chest, and my belly, and I just see this beautiful golden light lighting up all of my organs, sending messages to every cell of my body, of love, of joy, of connection, possibility. And then it continues down my legs, down all the way down my feet, and I’m deeply rooted in this gold and white light, and I see these lines of light extend out my feet down into the earth. Feeling deeply connected to the earth itself, connected to my past, connected to my present, and connected to the possibilities of my future. And I complete this practice by simply loving myself and thanking myself for showing up, for showing myself possibility, and for coming home to my heart for this time. And that’s an ABC.
Thanks for listening.