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A 3-Minute Attunement (Reconnecting Within)

A 3-Minute Attunement (Reconnecting Within)
March 26, 2018 Rachel Alexander, Esq.

{2:30 minutes to read}

A 5-Minute Attunement (Reconnecting Within) by Rachel Alexander

3-Minute Attunement Transcription

Let’s begin by just slowing down. Finding a comfortable seat. Coming to wherever you are, sitting quietly, and finding your way into your body. Let’s settle here. Just slowing down together. Taking a few breaths now together.

We’re just going to have this space for a few moments and say hello to whatever is happening inside and acknowledge it. Here we are simply attending to and developing the inner relationship with one’s self; strengthening the ability to be present for and with one’s self, to keep company with.

Noticing your breath. Noticing if the breathing is constrained or easy. Not forcing it, not deepening it, just being with it exactly as it is. Dropping in, asking what the weather is like right now. Perhaps putting a hand gently on the core, on the belly, right below the navel. Just saying hello to whatever is there. Noticing if there’s a sense of a softening or maybe the presence of an unwanted feeling, maybe something jittery, tight or heavy. Seeing if you can say hello to all of that too, without deciding about it or interacting with it, just greeting it, perhaps with an easy nod. I see you there. I’m here too. We can be here, together, just as we are.

See if you can notice the back, the back body, behind the shoulders where the wings would be. Just sensing into that space. Perhaps inviting the whole system to let go a bit, allowing gravity to do its part to support you. And with this awareness, this mindfulness, this slowing down-ness, coming back and returning to whatever requires your attention. Allowing a “keeping-company-with” your own inner sense of how you are, even as you now begin to include the outer environment into your awareness. Know that you can come back to this space, make use of this tool, anytime to return to yourself; to reconnect with your own friendly companionship.

Rachel AlexanderRachel Alexander
Alexander Mediation Group
119 West Valley Brook Rd
Califon, NJ 07830
(908) 832-2305

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