Reference no: EM133021746
Centering. Sit in a comfortable chair. Place both feet flat on the floor, and have your back straight. Take a couple of deep breaths, and let your attention follow these instructions. After reading each instruction, give yourself ten seconds or so to allow your attention to fully experience what is described in the instruction. Keep your eyes open.
-Sense your feet touching the floor, the pressure from the weight of your feet and legs pressing on the soles of your feet (pause to sense).
-Sense the similar pressure of your sit bones pressing into the seat of the chair (pause to sense).
-Let your shoulders drop, relaxed and heavy.
-Let your chest open somewhat, as if your heart had a window opening through the front of your body.
-Bring your neck back slightly, so that your head is stacked directly on top of your shoulders.
-Let your jaw soften and relax, simply hanging from the hinge.
-Let your eyes be soft and your peripheral vision emerge, taking in what's to the left and right of you.
-Have your gaze be level-not down at the floor or up, but straight across.
-Let several deep breaths flow in and out; notice that your body relaxes a bit more with each out-breath.
Notice how you are different now. How is your attention? What do you notice now that you didn't notice five minutes ago?