So why we are meant to be staying indoors to support our fellow humans, I will post a simple tip daily. Today is a method I learnt a few years ago which I carry with me when needed. Many of us just do not have the patience to sit and meditate. It is actually quite a difficult skill to master. So, when I came across the simple method, I have shared it on numerous occasions in clinic. The analogy I give to someone, is imagine someone walking their dog in a park. If a bubble came out of their head it may consist of thinking about money, family, job etc.etc., whilst the same bubble from a dog’s head would just be an image of a tree. So what instance presence works on is bringing you back in the moment. At these times this simple breathing technique can help bring those stress levels down and help you think more clearly. You don’t have to sit somewhere quiet, you don’t have to stop or close your eyes, or you do is say the following:
Instant Presence
• 4 – 7 breathing (breathe into the count of 4 and out to the count of 7 – repeat 2 or 3 times)
• Then say I am aware of air flowing in and out of my nose (as you say this breath in and out of your nose)
• Then say I am aware of sensations in and around my chest (as you say this breath in and out of your heart area, whilst noticing what you are feeling / sensing in and around your chest)
• Then say I am aware of sensations in and around my belly (as you say this breath in and out of your abdomen whilst noticing what you are feeling/ sensing in and around your belly.)
• Then say I am aware of sensations in and around my legs (as you say this breath in and out of your feet, whilst noticing what you are feeling / sensing in and around your legs)
• Then say I am aware of my whole body (as you say this breath in and out of your entire body, whilst noticing what you are feeling / sensing throughout your body)
• Then say I expand as Calm Presence (or whatever quality you want to remerge as) (as you say this feel/sense/imagine these energies pouring out of you into the world around you).
Remember: you can do Instant Presence with your eyes open or closed
Regards
Fiona Waring
Dip Nut, BSc.(Hons), MSc PHN, ANutr
Nutritional Therapist
M: +44 07957 267 964
eatyourgreens@fionawaring.com
‘Registered with the Association for Nutrition – www.associationfornutrition.org
