M4 : Lesson 4.2 Part “B” of ABC Brain Retraining
Transcript
Module 4 lesson 4.2. Part b of ABC. This is where we focus on our body presence and breath and come into acceptance and nonresistance of this current moment. We begin with our breath, just breathing into your heart region, inhaling. And at the same time, we squeeze and contract our chest, our stomach, and our neck for 5 seconds during the inhale.
And then as we exhale, we totally relax and soften our body for 5 to 8 seconds. Bringing your focus, conscious attention to your body as you do this. And we’ll repeat this. Contract and inhale and relax and exhale 3 to 5 times. Do not run away from uncomfortable feelings and sensations while you’re doing this.
Just be willing to be in your body for a minute or 2. Your willingness to be with this and see it and feel it sends a message to your inner self that you can handle it. A part of you can handle this. This is a bottom up practice. We’re focusing on the absolute presence of this moment only.
You don’t need to change anything for just a couple of minutes. Let every symptom, everything can just stay as it is for just a few minutes. You’re not trying to change or fix anything. This is how we surrender and accept the present moment for just a few moments. Don’t even try to change your emotional state right here.
You’re just being with yourself in all secured parts of you without wanting to escape or fix anything. We’re just trying to open our hearts to embrace what is. Can you simply breathe and be in your heart center as your body is. The next part of b is grounding our energy, and we do this by taking one final breath into our heart, and imagine a light in your heart as you inhale. And then as you exhale, imagine this light from your heart flowing down your spine, down your legs, down through your feet, into the floor, and all the way down into the center of the earth.
And intend to ground your energy into this present moment. You can actually use any breath pattern that brings you into presence. So if you have another preferred breath, you may use it here. Just do this for about 1 to 3 minutes and then shift your focus 2 part c. If you find this is too hard, you could do the vu breadth from module 3 And you could also add your eye yoga for a minute, like your eye gaze stabilization here instead of feeling the body and breathing if that’s too hard for you.
So we’re just gonna do part b together right now so that you can get used to it. So here we go. Hand on your heart, we’re in your chest, and we’re gonna breathe in, and we’re gonna contract, and then we’re gonna exhale. Okay? So here we go.
Breathing in, Contracting for 5 seconds and exhale. Let it all go. 2, 3, 4, 5. Repeat breathing in. I’m contracting.
Bringing my attention right here and exhaling, letting the body totally relax for 5. One more time. It bring all your energy into this moment. And exhale. Letting it go.
Just being with your body as it is right here right now in this moment. The next piece is grounding your energy. So as we breathe in, imagine bringing all of your light into your heart, breathing in. And as you exhale, imagine this light going down your spine, down your legs, down your feet into the earth. Connecting all the way down to the center of the earth, and imagine just being connected You might even say, I belong.
4:53I belong here on this earth in this body at this time. I am here. Now and this. And then we’ll move on to part c. See you in the next video.