When fear arises,
Little fears cause anxiety and big fears cause panic.
And although most of us have been deeply conditioned by fear,
For the most part we have avoided directly exploring its nature.
Because we are not aware of its workings,
It is often an unconscious application.
The sacred pause.
This experience happens so quickly.
Habitual responses can come out of our mouth before we know it.
It helps to train ourselves to pause before our response.
This is called the sacred pause.
Before we speak,
We can examine our motivation.
Is our motivation one of compassion and concern?
Or do we want to be right?
Are we open to learn?
Are we open to see?
And so today as we begin our practice,
I'll ask that you find a comfortable position or place wherever it is for you in your experience right now.
That will be just fine.
Perhaps find a posture that is both supporting and sustainable.
Perhaps you want your back to be as erect as possible.
So that means a nice firm spine.
But no tension.
No muscles really needed in this endeavor.
And if you'd like,
Perhaps lie down.
Whatever feels best for you in your current physical condition.
Perhaps you'd like your eyes open.
Or perhaps you'd like your eyes tightly closed.
Or perhaps you'd like to just soften your gaze.
Either way is fantastic.
As long as you feel comfortable with the decision and with this posture and setting.
Today as we focus on acknowledging our fear for what it is,
Today perhaps we will align ourselves first with the beating of our heart in relationship to our breath.
And perhaps five deep breaths in just to get us connected again with this most ancient aspect of our being,
Our breath.
So essential and on your own count,
Count five deep breaths in and of course those five deep breaths out.
And remember each moment is actually what's key in this practice.
Appreciating that moment.
And so perhaps we breathe without an anticipation of that next breath and expulsion.
And perhaps we primarily focus on just the functionality of our breathing.
Five breaths in.
Five very deep breaths out.
Now I'd like to remind you that during a mindfulness meditation at times our mind make wonder and fly away with us in our focus.
And I'm here to remind you that if that does happen you're on the right track.
And for every mind continues to function as we observe it and as we observe the body functions.
And so that very natural movement of the mind away from the focused breath now is your challenge and a soft winning into a relaxing of that thought that may arise is most important now as we continue to observe the connection of our breath.
And just simply breathe.
So so and of course during this process there are some ideas some images some fantasies that arise in the mind that are harder to neglect or ignore.
And so I would suggest that at this point and at this state acknowledge those ideas those images and continue to observe your breath and allow those distractions away.
For some of us those distractions have embedded themselves in our muscles the fibers of our physical being and perhaps now is a time to slowly acknowledge and essentially turn off those tensions within the body.
And so as we breathe perhaps we begin with the jaw and releasing the jaw with a softening sensation through the jaw and through the lips.
And very simply as they loosen allow them to drop and lose tension.
Perhaps we're feeling tension through the brow the muscles held in place all day and all night through our interactions healthy and unhealthy.
Now is a time to perhaps allow the tension in the brow to evaporate and leave just a seemingly empty shell.
Relaxing through the sinuses and relaxing through the cheekbones.
All the while observing the breath.
All the while observing the now.
So so so so so so
