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Now do the same, full one full breath, in the chest. Go back and forth, doing a full breath in each position a couple more times, noticing how each place feels, and any contrast between the places.
After the next inhale in one of the places, say aloud “I have different parts” and then, after taking an inhale in the other place, say “I have different emotions.”Now go back to the first place and say “parts of me I like” and in the second place say “parts of me I’d like to change” -- continue on, back and forth, naming parts of yourself in each place - with whatever comes up. Mix up where you put the parts you like and the parts you don’t. You could even make a sound for each place, and then mix it up and try the sounds in the other place.
You can stop the audio and try this for awhile, at the end pausing the noticing how that feels in your body to have these two places in communication.
If you’d rather do the exercise with a video support, you can follow along at this link: https://vimeo.com/417823841
(Adapted from Dr. Donny Epstein’s book “The Twelve Stages of Healing: A Network Approach to Wholeness ©1994)
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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