Writer & Integral MAsTER Coach™

Calm and clarity.

Calm and clarity.

Weekly foundation practices help you get back into your body so you can source the wisdom and support that’s available to you there. They are designed to be easy to action and accessible to all bodies.

Where are you seeking clarity in your creative practice?

Practice: Calm & Clarity

For 3 minutes each day, I want you to connect to your ability to source your body for calm and clarity. To do this practice, you need a timer.

  • Find a comfortable place to sit.

  • Set your timer for 3 minutes.

  • Place one hand on your heart and one hand on your belly.

  • Take a deep inhale through your nose. Feel your belly and chest rise underneath your hands. Allow of a feeling of calm to wash over you.

  • Exhale through your nose. Feel your body relax and fall underneath your hands. Allow your mind to empty itself of distraction as you rest your attention on what’s real and clear in the present moment.

  • Continue to breathe in this way; inhaling calm and exhaling to clear your mind.

  • If your mind wanders, note where it wandered off to and then guide your attention back to what feels real for you in the moment that you’re in.

  • When the timer goes off, take one more full inhale through your nose and a powerful exhale through your mouth. Allow your whole body to relax with that final exhale.

  • Close your practice in whatever way feels meaningful to you.

Way In

Before starting this practice, take a deep belly breath and connect to your strong spine and soft belly and heart. Feel the weight of your body where it is touching the chair or the floor. Check in with any thoughts that might be pulling you out of your body. Acknowledge them and bring your attention back to your body and your breath. Exhale and begin the practice.

A long life.

A long life.

Sharing resources.

Sharing resources.