Become More Grounded . . .

Sometimes you just need to be more grounded. This practice should help. 

Stop, Bring Your Mind to Your Belly (or Your Feet), and Breathe
      
1.   Stop whatever you are doing. (This is the most important step.)

2.  Now, bring your attention to your lower belly, a spot one inch below the belly button and one inch inside. Try and maintain your focus on this spot for three minutes. (If you have difficulty focusing on your lower belly, then do this practice by bringing your awareness to your feet.) 

3.  Do not try and stop your thoughts or awareness of other internal or external sensations.  Instead, allow all of these sensations to come and go as you continue to focus on the belly.     

4.  Before too long, a thought (or other distraction) will interfere with your ability to focus on your lower belly.  Do not be alarmed – this is part of the practice. You are learning how your mind works.   And, you are building compassion for yourself. 

5. Just try and notice that you have become distracted as soon as you are distracted.  Then, name what has distracted you -- “thought,” or “noise” or “pain”-- and, when you are ready,  gently bring your mind back to your belly, without self-criticism or judgment.     
6.  After three minutes, expand your awareness to include your breath. Put your palms on your belly, and do the following:

• As you breathe in, let your belly fill with air 
•  As you breathe out, allow your belly to flatten 
• Let your exhales be longer than your inhales, and with every exhale feel yourself become more and more relaxed.  

7.  After five of the above-described breaths, return to your ordinary breath and open your eyes if they are closed. Notice how you feel as you return to your ordinary activities.  

Additional Suggestions: You might want to record these instructions and play the recording the next time you practice. You might also consider setting a three-minute timer so you don’t have to look at your watch.  Finally, if you try this practice, please let me know how it goes.