Ruth Hirsch

Healing through Focusing

Meaningful Musings

Try a Small Taste of Focusing for Yourself

July 30, 2012

  1. Sit comfortably in a place where you will not be disturbed for at least 5-10 minutes.
  2. Close your eyes and take a few deep breaths, and as you exhale imagine that you can exhale out the day so far. As though with each exhalation you can gently imagine that there is more room inside just for you.
  3. Gently allow your awareness to shift to the inside, to the area of your body that includes your throat, your chest, your abdominal area.
  4. Ask inside, how am I in here right now? Then take your time to just notice what comes, whatever it might be.
  5. Acknowledge what comes, maybe even saying hello to it, whatever it is.
  6. Just notice how it is to say hello to yourself in a friendly, compassionate way, as if you were meeting one of your dearest friends.
  7. Now notice if it would be ok to thank your insides for sharing with you, and then gently bring your awareness back to your breath, and the room that you’re sitting in. Give yourself a nice stretch, and gently open your eyes.