The Transformative Power of Ten Minutes by Beth Kurland

Author:Beth Kurland
Language: eng
Format: epub
Tags: mindfulness, stress relief, workbook, meditations, well being, neuroscience, mind body, cognitive, peaceofmind
Publisher: WellBridge Books

You will need to set aside 5–10 minutes for the initial part of this exercise. Follow along with the audio if you like. Get into a comfortable seated position during a time when there are no distractions around you.

Allow your awareness to turn to your breathing, and begin to follow your breath as it comes in, and as it goes out. Allow your shoulders to drop, allow your face to relax, as you follow your breath in and out.

As you follow your breathing, begin to imagine a ship in the middle of the ocean, and see a big, strong anchor that goes from the ship, down into the water, and deep into the ocean floor. This anchor keeps the ship safe and secure, no matter what the ocean waters are like above. Imagine your breath as a kind of anchor; as you exhale slowly, drop your anchor and see it take hold on the floor beneath you.

Continue to follow your breathing as it comes in and as it goes out. As thoughts arise in your mind, allow them to pass by as you bring your awareness back to your breathing. Imagine for a moment that the waters are calm above you. Take a moment to see if you can find that place of calmness within your own body. See if you can locate a feeling of safety and security inside yourself. You might even recall a time when you felt very safe and secure. Think about that time and notice what happens in your body as you do. You might also imagine going to a familiar place where you feel peaceful, calm, and safe; for example, at the beach.

If you can’t feel this inner stability or safety, that’s OK. Do not force it. Just hold open the possibility for it as you continue focusing on your breathing and visualize the anchor of the ship. When you are ready, change the scene slightly to one of rough waters at the surface of the ocean. See if you can use your breathing to find your own inner anchor, that sense of calmness that lies beneath the waters if you go deep enough. See if you can imagine the waters rough at the surface, but calm deep underneath. Continue to hold an image of an anchor in your mind, and the sense of stability the anchor represents.

Now imagine that there is a storm at sea. Visualize the storm in all its intensity, and then see the storm passing, as the ship remains safe because it is anchored securely to the ocean floor. As you imagine the storm, see if you can find your “center,” that calm, stable place within, and again notice what it feels like in your body. Use your breath to anchor you by returning again and again to your inhalation and exhalation.

Now, when you feel ready, call up a difficult emotion that you are currently experiencing or one that you experienced recently. Choose something that is not too intense or overwhelming: perhaps a recent frustration or irritation, disappointment or stress.

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