For a friend: A simple method for being.
Awareness (30s)
Deliberately adopt an erect and dignified posture. If possible, close your eyes. Then ask: What is my experience right now... in thoughts... in feelings... and in bodily sensations?
Acknowledge and register your experience, even if it is unwanted.
Gathering (90s)
Then gently redirect full attention to your breathing. Observe each in-breath, and each out-breath, as they follow, one after the other.
Your breath can function as an anchor to bring you into the present and help you tune into a state of awareness and stillness.
Expanding (30s)
Expand the field of your awareness around your breathing, so that it includes a sense of your body as a whole, your posture, and facial expression.
Reconnect with your surroundings and with the general direction of the day.
[adapted from instructions from Segal, Williams, and Teasdale]
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