Let’s assume a comfortable, solid, and stable position- seated or lying down. When ready, let’s just gently bring our attention to the breath for a couple of minutes in the here and now. The breath is our anchor as we remain still with its flowing nature… “in” and “out”.  As we breathe, let’s bring our attention to the navel and the movement of the abdomen. As the abdomen rises and falls- simply follow its movement. The object of our attention here is solely the movement of the abdomen. “I breathe in”…and… “I breath out”. Just resting here in awareness with our breath rhythm- relaxing our mind and body.

Strong emotions inside our being behave very much like “storms”- blowing in and out with all the power to carry us away if we are not rooted in our center. During an emotional storm, we need to move away from our head and our heart as they may be too fragile a place to center in the face of this impermanent turbulence. Like a tree in the face of a strong wind, its upper body may move violently in the current, but its trunk stays rooted. Our body’s trunk lies about one centimeter below the navel. Focus here- paying attention only to the movement of the abdomen and continue to breathe- trusting your intention and attention to stay rooted- remaining open and free to allow whatever thoughts and feelings arise in this practice to flow in and subside naturally as we gently note their presence without following their stream of energy. Here and now “breathing in calm”… “breathing out tension”– and gently smile in your awareness with the out-breath as you hold your attention to your breathing & movement just below the navel…

Our trunk is strong and firmly rooted to withstand our emotional storms- no matter the reactionary force behind their current. It is essential to understand that our strong emotional impulse, urge, and drive to react simply arises, flows, and subsides in our field of awareness. We are so much more than our emotions…

You may practice this simple breathing exercise routinely for 10 minutes or so, and it will help prepare you for times of emotional upheaval. Don’t wait for the emotional distress to occur to start this practice. Often, our practice is more effective when we are able to strengthen and stabilize our base in times of calm. Intention and attention remain clearer in times of confusion when there is confidence we have the means- the tools- to handle whatever may unfold emotionally in our experience. Practice is our training for confidence in the core of one’s being.

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