Here are instructions for a meditation called Bṛhvā from the Kṛpālo Yoga tradition.
The acronym is B-R-F-W-A and stands for breathe,
Relax,
Feel,
Watch,
And allow.
Is it to help you experience and truly savor life to its fullest?
I invite you to start by closing your eyes,
If that's comfortable for you,
And bringing your attention into your body,
Coming into a comfortable position,
One that is relaxed but alert.
You can do this practice sitting or lying down.
You choose.
The first step is to breathe.
Be aware of your breathing.
Breathing is essential for helping you come fully into the present moment.
Simply starting to extend the length of the inhale and the exhale.
Continuing until the inhale is deep and full and the exhale fully empties your lungs.
Breathing deeply as you settle into your body and into the present moment with comfort and ease.
The second step is to relax.
Breathing deeply will automatically help you feel relaxed,
But let's bring that relaxation into the nooks and crannies of your body,
Inviting it in,
Bringing a sense of relaxation into the muscles of your face,
Your neck and shoulders,
Chest and belly.
Relaxing the arms,
Hands and fingers.
Relaxing the legs,
The feet and the toes.
Letting everything soften and relax.
Keep breathing,
Softening and relaxing.
Breathing in relaxation and breathing out any tension.
The third step is to feel.
Welcoming any emotions that are present as if they were guests of honor,
Welcoming everything and rejecting nothing for the full experience of being alive.
How does it feel to open in this way?
What is the quality of your heart?
Is it open or closed,
Tight or neutral?
Simply breathing,
Relaxing and feeling whatever arises.
Allow it to be held in the gentle embrace of your attention.
The fourth step is to watch.
Watch the passing show of body sensations,
Thoughts and emotions.
The witnessing part of you is completely without judgment and full of love and compassion for all that you are.
Watching all that arises,
Exists and passes away from moment to moment.
Sensing both the pleasure and the pain more fully from this place of greater acceptance and watchfulness.
Watching doesn't mean you are disconnected from your life,
But you are able to have a wider perspective when you stand back a little and watch the passing show.
The last step is to allow.
The more you allow this moment of your life permission to be just as it is,
The more you can appreciate and savor it.
The more you give yourself permission to be exactly who you are,
Just as you are,
The stronger your connection will be to the preciousness of your unique expression of life.
Breathe,
Relax,
Feel,
Watch and allow.
Allowing both pleasure and pain to be woven into the fabric of your life.
They create the beautiful landscape you navigate on your journey home to your heart.
Staying here for as long as you'd like and when you're ready,
Opening your eyes and moving into your life with a heart wide open.
