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Allow your inhale to move toward this part of your body, as though the breath is saying “hello” and then, on the exhale make a sigh (or other sound) of this place. Then, go back to the anchor of peace and take a few more breaths.
Finally bring your hands back to the part of the body that was in pain, taking another breath and saying aloud “Right here I feel _______” or, you could also say “Sometimes I feel _______” Filling in the blank with whatever feels true about this place, or otherwise challenging for you right now.
Do this a couple more times, back and forth, spending at least 3-4 breaths in the anchor of peace and just one or two breaths on the less peaceful place. Finally, keep your hands at the place that was less peaceful and say out loud “I am here.” And then, just stay there for as long as you are able to...at least a breath or two longer than you are comfortable with or would naturally move on. As you do this, practice just allowing the sensations to be as they are, without leaving or trying to fix or change anything.
(Adapted from Stage 1 in Dr. Donny Epstein’s book “The Twelve Stages of Healing: A Network Approach to Wholeness ©1994)
Centering Prayer:
I Am Here.
Meditation Practice:
Get in an upright, supported position and follow your breath and/or prayer repetition for five minutes (or longer). When you notice thoughts, compassionately return to your focus.
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