First, make sure you are completely relaxed. For this you can either sit or lie down, but make sure there is no discomfort and nothing distracting for you.
Close your eyes and breathe in through your nose and out through your mouth. When you breathe in, try to take in as much air as you possibly can. When you breathe out, try to expel as much air out of your lungs as you can until you cannot expel any more. Do this slowly and feel the air come in and come out. Each interval of breathing in and out counts as 1 breath. Do this 3 times.
Concentrate on yourself. Feel the connectedness of your body as it exists in space. Feel all the muscles and bones and skin and all the molecules that make up the entire experience of you.
Take a deep breath.
Expand your awareness to the room around you. Concentrate on how the room with its walls and ceilings and furniture and everything that makes up the experience of the room works on concert with each other. Feel how everything is connected and at peace.
Take a deep breath.
Expand your awareness again to the building you are in, be it a house or some other structure. Feel all the rooms and air and space that connect everything. Concentrate on all the different wires and tubes that connect the building. Be aware of all the details and structures and people that make up the building that you are in.
Take a deep breath.
Expand your awareness again to the neighborhood you are in. Concentrate on the roads and other buildings and trees and sidewalks. Feel how everything is connected and working in concert with each other. Feel the air overhead and the ground underneath and all the people and things in between.
Take a deep breath.
Expand your awareness to the city you are in. Feel the energy between the highways and bridges, the roads and the lakes. Concentrate on all the structures and people and earth and sky that make up the city you are in.
Take a deep breath.
Expand your awareness now to the state you live in. Feel the connectedness of the cities and counties, the highways and rivers and railroads connecting it all. Feel how everything is working on concert with each other. Be aware of the people and animals, the sky and ground and everything in between the make up the state that you live in.
Take a deep breath.
Expand your awareness again to the country that you live in. Feel the plains and valleys and mountains and all the states that make your country. Feel all the people and lives being lived. Concentrate on the air and ground and borders in between.
Take a deep breath.
Expand your awareness now to the entire Earth. Feel the oceans and continents and all the creatures of the sea and creatures above. Feel the atmosphere and the earth’s core. Be aware of how everything works in concert together, all connected and at peace. Feel all the inhabitants of the entire earth, and the energy flowing between everything.
Take a deep breath.
Expand your awareness again to our solar system. Feel the power of the warm sun lighting the planets. Feel the asteroid belts and comets and moons orbiting the planets that orbit the sun. Be aware of how everything is connected and working together to create the experience of our solar system.
Take a deep breath.
Expand your aware further, out to the entire galaxy. Feel the galactic core with its dense soup of planets. Feel the outer planets with their own solar systems and planets. Feel the stardust and all matter, light and dark, rotating around the galactic center. Feel how everything is connected and working in concert together.
Take a deep breath.
Now expand your awareness out to the whole universe. Feel the billions and billions of galaxies all racing away from each other. Feel the immense size and influence of the vastness of space. Feel all the inhabitants of the universe, along with the huge nebulae and pockets of stardust forming new galaxies to counter the older ones. Expand your awareness out to the edges of the universe, and our cosmic horizon in space. Feel how everything is working in concert together and connected.
Take a deep breath.
Now reverse course and slowly let your awareness contract back with the same attention to detail as when you expanded your awareness. Contract back through the universe, the galaxy, the solar system, the earth, your country, your state, your city, your neighborhood, your building, your room, and finally yourself. Between each awareness be sure to take a deep breath. Once you have gotten to yourself, when you are ready and feeling at peace, slowly open your eyes and bring yourself back to reality.
Once completed, you should feel relaxed and at peace. To get your blood flowing again, stretch some before you stand back up. Once you are up, stretch a little more, and then go about your day.
Close your eyes and breathe in through your nose and out through your mouth. When you breathe in, try to take in as much air as you possibly can. When you breathe out, try to expel as much air out of your lungs as you can until you cannot expel any more. Do this slowly and feel the air come in and come out. Each interval of breathing in and out counts as 1 breath. Do this 3 times.
Concentrate on yourself. Feel the connectedness of your body as it exists in space. Feel all the muscles and bones and skin and all the molecules that make up the entire experience of you.
Take a deep breath.
Expand your awareness to the room around you. Concentrate on how the room with its walls and ceilings and furniture and everything that makes up the experience of the room works on concert with each other. Feel how everything is connected and at peace.
Take a deep breath.
Expand your awareness again to the building you are in, be it a house or some other structure. Feel all the rooms and air and space that connect everything. Concentrate on all the different wires and tubes that connect the building. Be aware of all the details and structures and people that make up the building that you are in.
Take a deep breath.
Expand your awareness again to the neighborhood you are in. Concentrate on the roads and other buildings and trees and sidewalks. Feel how everything is connected and working in concert with each other. Feel the air overhead and the ground underneath and all the people and things in between.
Take a deep breath.
Expand your awareness to the city you are in. Feel the energy between the highways and bridges, the roads and the lakes. Concentrate on all the structures and people and earth and sky that make up the city you are in.
Take a deep breath.
Expand your awareness now to the state you live in. Feel the connectedness of the cities and counties, the highways and rivers and railroads connecting it all. Feel how everything is working on concert with each other. Be aware of the people and animals, the sky and ground and everything in between the make up the state that you live in.
Take a deep breath.
Expand your awareness again to the country that you live in. Feel the plains and valleys and mountains and all the states that make your country. Feel all the people and lives being lived. Concentrate on the air and ground and borders in between.
Take a deep breath.
Expand your awareness now to the entire Earth. Feel the oceans and continents and all the creatures of the sea and creatures above. Feel the atmosphere and the earth’s core. Be aware of how everything works in concert together, all connected and at peace. Feel all the inhabitants of the entire earth, and the energy flowing between everything.
Take a deep breath.
Expand your awareness again to our solar system. Feel the power of the warm sun lighting the planets. Feel the asteroid belts and comets and moons orbiting the planets that orbit the sun. Be aware of how everything is connected and working together to create the experience of our solar system.
Take a deep breath.
Expand your aware further, out to the entire galaxy. Feel the galactic core with its dense soup of planets. Feel the outer planets with their own solar systems and planets. Feel the stardust and all matter, light and dark, rotating around the galactic center. Feel how everything is connected and working in concert together.
Take a deep breath.
Now expand your awareness out to the whole universe. Feel the billions and billions of galaxies all racing away from each other. Feel the immense size and influence of the vastness of space. Feel all the inhabitants of the universe, along with the huge nebulae and pockets of stardust forming new galaxies to counter the older ones. Expand your awareness out to the edges of the universe, and our cosmic horizon in space. Feel how everything is working in concert together and connected.
Take a deep breath.
Now reverse course and slowly let your awareness contract back with the same attention to detail as when you expanded your awareness. Contract back through the universe, the galaxy, the solar system, the earth, your country, your state, your city, your neighborhood, your building, your room, and finally yourself. Between each awareness be sure to take a deep breath. Once you have gotten to yourself, when you are ready and feeling at peace, slowly open your eyes and bring yourself back to reality.
Once completed, you should feel relaxed and at peace. To get your blood flowing again, stretch some before you stand back up. Once you are up, stretch a little more, and then go about your day.
Chase Chick MPA LPC is CEO and co-founder of Beyond the Gray Sky, whose brands include Pursuit of Happiness, Dallas Psychology Review, and Luxe Media Productions.
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