7 DAYS To PRESENCE
This 7 day process will connect you with the presence you need to reflect and take stock of all the major lessons you’ve been processing this year.
It’s been a challenging year for many and with every challenge comes the opportunity to alchemize and transmute suffering into growth. In the darkest moment of the year we have the opportunity to work with our shadow and our subconscious to integrate our journey through the previous phases of the cycle.
The solstice is the most powerful time of year to go deep, meditate and work with the subconscious mind. It's also the time of infinite potential in which to prepare the soil for seeds we may want to plant in the spring, even before we know what they are.
To be fully present in the power of this portal is a skill that will help you navigate the space between no longer and not yet.
DAY 1
Today’s practice is a guided journalling and somatics practice. You will need a comfy, quiet place to practice and a journal.
Somatics is a movement practice that emphasizes internal physical perception. It works by unlocking the wisdom and healing power in your body. Try your best to release the need to find meaning right away. Open your receptivity to insights that go beyond logic. You will know when something feels like a knowing or remembering - it’s different than a thought - there’s more certainty, even if it doesn’t make sense. Be fully in the practice while you’re in it and then afterwards, whatever you think is coming through, write it down - you can analyze it after it’s down.
The more you practice this type of introspection - journalling and somatic processing - the more you will be able to access the information beyond your conscious mind, within the wisdom of your body.
The practice is around 20 minutes long, if you need more time to journal just hit pause during the recording.
During the somatic practice remember that you are trusting your body to move in ANY way that feels intuitive, curious, good or necessary. This may mean you start lying down but end up standing, swaying, in child’s pose, etc. There are no rules.
Enjoy your sweet ritual, I hope you feel a new opening to welcome in the light ✨
DAY 2
Pleasure breathwork to bring you back into your body and the present moment.
This practice trains you to focus on your whole body with each breath and can be done in any moment. It will require concentration and will therefore bring you quickly into the present moment.
Set a timer to practice the art of concentration and then give yourself a few minutes to simply be present, be fully embodied and enjoy your relaxed state.
The practice: The Flower Breath
This is essentially deep belly breathing plus kegels - the flower visualization accompanies the kegel exercises with each breath in and out.
Begin seated, or standing and relax your whole body.
Inhale, expand your belly and your pelvic floor muscles (like you are going for a pee) and imagine flower petals opening.
Exhale and pull your pelvic muscles up (like a flower closing) and pull your belly in towards your spine.
With practice, try to imagine a fluid transition from opening to closing - breathing in and breathing out.
This practice can be done for just a few breaths (or a few minutes) whenever you remember to bring you back to your feminine, your body and fluidity.
For the purpose of this challenge, I encourage you to bring your whole body online in a way that feels as comfortable and safe as possible. Make your comfort your first priority. Only when you are feeling comfortable and present with this breath can you start to shift your focus to pleasure. Can you notice any sensations of pleasure in your body as you breath? Are you able to relax into the sensations of presence and pleasure?
It gets easier with practice - as does all things. Remind yourself that this practice is here for you to get back online, at anytime.
DAY 3
Today we’re going deep. This practice will give you access to your subconscious realms by activating the same brain waves as subconscious thought - similar to dreaming. We’ll use breath and a binaural soundtrack to get you there.
These brain state is accessing through nondirective attention - essentially, day dreaming. So let your mind wander and be the curious observant of your journey. It’s normal to dose in and out of sleep but try to remain awake - perhaps sit up (comfortably) rather than lying down if you think you might fall asleep.
Only once you’ve completed the practice should you try to bring any reason into your mind. You may want to journal to recall any insights that came through, or you may just want to move on to something else and trust that any processing that happens will come to your attention in the coming days.
The Practice: Theta Wave Meditation
This relaxaing meditation practice is fully guided for about 15 minutes, you’ll be lying down (or in any comfortable position) but please do not practice in the bath or near any water, you will potentially experience altered states of consciousness so make sure you are in a safe place. You’ll need headphones for best effects since the binaural beats alternate from one headphone to the other. It will still be very effective without headphones so don’t worry if you don’t have any. Enjoy your journey!
DAY 4
Yoga Nidra and Non Sleep Deep Rest replenish levels of dopamine and reduce cortisol (even more than meditation) and are helpful for recuperating sleep. This practice is all about maintaining conscious awareness (alpha states) during your deep relaxation and asking to receive insights. No need to set intentions for this yoga nidra, simply be willing to relax and receive.
The Practice: Yoga Nidra for Reflection
get into a comfortable lying down position
use something to cover your eyes, an eye mask, eye pillow or even just a pillow case or piece of clothing
hit play
optional: journal afterwards to capture any insights or wait and trust they will arrive when the time is right
SOURCE: Angelus by Erica Jago inspired this creative, dreamlike and nature centered yoga nidra recording - enjoy!
DAY 5
Vipassana (Insight) Meditation
Vipassana means “seeing clearing” and is a simple (not easy) practice. You observe your inner self instead of consciously controlling the experience. You focus on the felt sensations in the body and keep returning the focus when it is lost. It can be a very empowering practice when done on your own without any guidance, instructions are below. If you’d like to be fully guided there is also an amazing meditation by Tara Brach linked below.
Set aside 10 to 15 minutes to practice. It’s recommended that you do Vipassana when you first wake up in the morning (or at the same time each day).
Choose a quiet area with little to no distractions.
Sit on the ground in a comfortable position. Engage your core, straighten your back, and relax your body.
Close your eyes and breathe normally. Focus on your natural breath and what you feel.
Be mindful of each inhale and exhale. Observe your thoughts, feelings, and sensations without reacting or judging. If helpful you can name each distraction you notice (thought, emotion, sensation, sound, etc.)
If you become distracted, simply observe the distraction and return to your breath.
Aim to do this for at least 5 to 10 minutes when you first start. As you get used to this practice, work up to 15 minutes or longer of Vipassana meditation.
DAY 6
7 Centres Meditation
Energetic attunement to the coming of the light.
This short meditation is a great way to turn on your whole body before any reflection practice - or at anytime at all. It works by activating the major 7 energy centres in the body. Each energy centre in the body corresponds to a specific nerve bundle in the body, starting at the base of your spine and extending to the crown of your head. Each centre is also associated with emotional processing as listed below.
Base of spine - security and stability
Navel - emotional, creative energy
Stomach - confidence, self esteem
Heart - love, compassion
Throat - communication
Forehead - imagination and intuition
Crown - connection to nature / something greater
DAY 7
Spirit Embodied Meditation
The path of messages from our intuition: spirit - heart - body - mind
This meditation will guide you from your mental body to your physical body and then your emotional body and finally your intuitive or energetic body in search of information from your inner knowing. Great as a reflection practice when you want to connect with the wisdom coming from deep within - especially during menstruation or the winter season when inner wisdom speaks loudest.
TAKE AWAYs
intentional presence with yourself is allowed to be pleasurable - it is something that your inner self craves and something that we rarely have time for
introspection involves the whole being and provides much needed insight before moving forward in any way
moving beyond the conscious mind is what allows us to truly grow beyond our limiting beliefs
all of these practices can be used at any time but are specifically potent during introverted times
most importantly: when you give yourself presence you will be more of yourself and more able to give presence to the people in your life ❤️
BONUS
Here’s a day dreaming playlist for deep winter journeying inward. Love you!
