Practice for Centered Presence

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1 Practice for Centered Presence Adapted from Stuart Heller s, Retooling on the Run used with permission Expand the field of your attention to include your entire body then: 1. Find your feet and your legs notice your feet touching the floor; become aware of the pressure and contact between your feet and the floor. Feel the insides of your feet. Feel the muscles and bones. Let the sensations grow in strength and spread throughout your body. Maintain this sensation and let a new breath emerge. 2. Find your hands and your arms feel what you are holding or touching; notice the pressure and the contact between it and your hands; feel the insides of your hands, the muscles and bones, let the sensations grow in strength and spread throughout your body, maintain this sensation, and let a new breath emerge. 3. Find your head & neck look and listen to what is going on around you and within you; keep your eyes open; tune in to your senses of smell and taste; notice the way your head balances on the top of the spine. Let the sensations grow in strength and spread throughout your body, maintain this sensation and let a new breath emerge. 4. Find your Spine notice the strength and posture, the erectness. Notice the way it supports your neck and head. Let the sensations grow in strength and spread throughout your body, maintain this sensation and let a new breath emerge. 5. Find your breath inhale and exhale on purpose. Focus your attention on the middle of your torso; relax and let your breath move to its own rhythm. Let the sensations grow in strength and spread throughout your body. Keep breathing. linda-ann@unbridlingyourbrilliance.com

2 N.O.R.A. Practice Linda-Ann Bowling, Master Coach, Intuitive & Empathic Healer This is a powerful self-reflection practice that many clients find very helpful when they are moving into a new way of being in the world. It is prefaced by moving away from our judgments, at least those ones that hurt us and the people in our lives. It is most powerful when used to replace the idea that as humans we can let go of things. In working with hundreds of people over the past many years, I have noticed that this is just one more area where our clients may feel a sense of failure or pressure. Letting go may come with a contracted state of being, and this practice replaces letting go with the idea of releasing in a gentle, full, whole way. A way that is as natural as breathing. N notice what is it that you are paying attention in this moment O observe what are you observing, similar to what a video camera would see no judgment R release with the in and out breath, ask yourself what wants to be released that is no longer serving me? A allow, allow, allow 1 as you expand yourself in your body with your breath, ask yourself now from this place, what wants to be allowed? 1 Allow, allow, allow part of the Adventures in Awareness program with Barbara Rector linda-ann@unbridlingyourbrilliance.com

3 Dreaded The Dreaded (developed by Stephen Karpman)

4 The TED: Empowerment The Empowerment Dynamic (TED) Dynamic (developed by David Emerald The Power of TED used with permission)

5 Dreaded The Dreaded (developed by Stephen Karpman) Rescuer Keeps Victim Down Fears Not Being Needed Poor You Persecutor Seeks to Dominate Fears Own Victimhood You Poor Victim Powerless Dream Denied/Thwarted Poor Me

6 The TED: Empowerment The Empowerment Dynamic (TED) Dynamic (developed by David Emerald used with permission) Owns Power to Choose & Respond Focuses on Outcomes I Can Do It Creator Challenger Calls Forth Learning & Growth Provokes/Evokes Action Do It! Coach Supports & Assists Facilitates Clarity by Asking Questions You Can Do It