Moment-to-moment Checklist

Fragments from imaginary dialogues

“I’m (re)learning to get in touch with my BodyMind and my emotions. I’ve been reading a lot about it lately. It’s challenging, after being disembodied for so long, but I’m making progress.”

“What does your practice look like?”

“The main practice is a moment-to-moment mental checklist I created for myself. This is part of a bigger practice which I call Loving Awareness. The checklist consists of four self-checks:

Breathing: How’s my breathing? Am I breathing through my nose or my mouth?
Posture: How’s my posture?
Expansiveness: Am I expansive or contracted?
Relaxation: What am I feeling? Where in my body am I feeling it? Where am I holding tension?

A beautiful idea I know from Dan Brulé’s book Just Breathe is the two fundamentals of Breathwork – the process of mastering your breathing: Breath Awareness and Conscious Breathing.

He calls Breath Awareness ‘Being the breath’ – ‘The breath breathes you.’
He calls Conscious Breathing ‘Doing the breath’ – ‘You breathe the breath.’

I’d read a lot about breathing, and everyone spoke only about the latter. From Dan Brulé I learned the beautiful practice of just being with (and savoring) your breath, without trying to control it in any way.

Expansiveness refers to physical expansiveness – how much physical space I’m occupying –, and attentional expansiveness – how wide my field of awareness is. I noticed I have a tendency to collapse my field of awareness, especially when under the influence of unpleasant feelings. This check is meant to counter that.

Relaxation is essentially a body scan, with the scope of eliminating all tension. As I notice tension, I embrace it with Loving Acceptance and let it go.”

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About Dani Trusca

Life-Artist, Thinker, Mover (Traceur)

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