A new way of tuning in and out
The only thing we know for sure is that everything changes and that changes must take place for things to develop.
We are now changing the way of tuning in and out- upgrading it to present times.
We hope you enjoy the new way of tuning in and out and make it your own, so that your participants can enjoy being guided in the new soft presence intonation🙏
TUNING IN
Palms together, and thumbs gently pressed into your sternum.
Inhale, say softly out loud: I am here
Exhale and feel the surface you are sitting on or feel your feet if you are standing up. Feel how heavy your body feels.
Inhale again, say softly out loud: I am present
Exhale and pay attention to the sounds around you.
Inhale one more time, say softly out loud: I feel my body
Exhale and notice your pulse – feel it in your body.
Take a few long deep breaths and all at the same time, feel the surface you are sitting on and notice all the different sounds around you, while feeling the pulse in your body
Pause.
Inhale – Exhale.
You feel grounded and peaceful. Even though we strive to keep our eyes closed as much as possible during the exercise, you can always open your eyes at any time, to watch me doing the different postures. With your eyes closed, it is easier to turn your attention inward to focus on your own body.
TUNING OUT
Palms together, and thumbs pressed into your sternum.
Inhale, say softly out loud: I am here
Exhale and feel the surface you are sitting on or feel your feet if you are standing up.
Inhale again, say softly out loud: I am present
Exhale and listen to all the different sounds around you.
Inhale one more time, say softly out loud: I feel my body
Exhale and notice your pulse – feel it in your body.
Take a few long deep breaths and all at the same time, feel the surface you are sitting on and notice all the different sounds around you, while feeling the pulse in your bodyThis is a technique you can use anywhere, at any time, to make you more present.
When you feel stress taking over, take a few long deep breaths and feel your feet on the surface you are standing on. Just listen to all the different sounds around you and feel your pulse somewhere in your body. Experience how the stress is leaving your body. Being present is helping you understand the situation in full.
Practice feeling your own pulse. You can do that anywhere, just like practicing long deep breaths.
