BearPaw Practice

The idea that you're doing an exercise - even a meditation

Sandbag optional. We are more than the thing that is bothering us. But the way it can pull our awareness like a black hole really shrinks the world.
Lying with something heavy or even just clenching a first, if you don't have a sandbag, can give you an idea of how attention can get deformed. With the bag or fist, you can still notice other things - your toes, the air, the ground, etc. Don't ignore the bag or the fist, but remind yourself it's part of a while mosaic of sensations. There's a potential life lesson in that 🤓

Reflecting on what you are holding can be powerful. It could be a very physical tension or it could be a tension linked to an experience of being mistreated in some way.
Do you still need to hold it? Is it safe to let it go? Or at least hold it more softly? Next time you've a few minutes to be kind of still, ask yourself and see how it goes ❤️

Eventually i say nothing when i teach. I have ideas i think can help with relaxation. But eventually, i want to wean you off of them.

Only a with deals in androgynous absolutes. Somedays we can feel so stuck that letting go is inconceivable. See more it feels to hold slightly less (the engineer in me like to say 5% 😅)
Being gently insistent and patient can bring a lot of ease on it's own, it's frustrating feeling stuck and not being able to imagine it changing.

You are never just one thing. It's worth remembering if you have moments where all you can notice is your fear, anger, suffering. But easy to start with physical sensations ❤️
If you like, check out my website for my bear necessities package - it's got a few things that can help strengthen this skill.
Let the mind and attention wander - but ask it questions sometimes about what they notice.
I like asking about what I'm holding, what direction parts of me want to go on. It brings a lovely complexity and differentiation; a mosaic to how i perceive my body.

How do you react to the sounds and sensations coming to you? Is it safe to not react? Or if it's too hard to let go of the reaction completely - could you allow it to be softer, even just 1%?
Bear necessities in my website :)

Notice opportunities to be naturally still, after parking your car, a moments on the floor before bed, on the bus or train. Even a few minutes and see what lives in it.

Tension can create separation and disconnection from our environment and relationships. Is there something you can let go of that would help you blend better n connect better with what's important?