• Document: In light ~ Kim. 10 Practices to Empower Your Presence Page 1
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Being in service to self and others in any capacity begins with being present, grounded and centered. These qualities are cornerstones of wholeness and mindfulness. These simple practices are ones I have collected over many years and they have been of great support to me both personally and professionally. I want to share them with you, my fellow leaders, educators, healers, facilitators, and coaches – so that you may support yourself others to benefit from them as well. Enjoy! In light ~ Kim www.kimleischner.com 10 Practices to Empower Your Presence Page 1 1…Body Scan Mentally scanning the body is a way to become more aware, present and comfortable in your physical body. The practice requires you to divert your thoughts away from mental chatter, and focus your awareness on one area of your physical body at a time. Lie on your back on your bed, couch or floor. Place a pillow or rolled towel under your knees if your lower back requires support. Position your arms and hands comfortably at your sides. Mentally move your awareness from one area to the next, really allowing yourself to feel deeply into each part of your body. Begin with your feet and move upwards. Notice sensations, temperature, tightness, lightness etc. Once you have a made a strong connection with your feet, move your attention upwards...shifting all your focus from your feet to the lower legs, then knees, thighs, and so on. Allow yourself to breathe evenly throughout the scanning process. Don't judge any of the feelings and sensations you notice; simply be aware of them and continue to breathe. If you come upon any areas of discomfort, tension, heaviness etc, take a few additional breaths there and just allow that area to relax a little more with each exhale. Move your attention through your torso, up to your neck, then to your shoulders, down your arms, to your hands and fingertips. Continue your energy scan back up your arms returning your attention once again to your neck and finishing up with your focus on face, jaw, ears, nose, eyes and scalp. “The secret of health for both mind and body is not to mourn for the past, nor to worry about the future, but to live the present moment wisely and earnestly.” ~ Gautama Buddha 2…Conscious Breathing Exercise 1. Take a deep breath in (counting 1-2-3-4 slowly) 2. Pause at the top of the breath (counting 1-2-3-4 slowly) 3. Release the breath (counting 1-2-3-4 slowly) 4. Pause at the bottom of the breath (counting 1-2-3-4 slowly) 5. Repeat for 5-10 minutes www.kimleischner.com 10 Practices to Empower Your Presence Page 2 3…Focusing Meditation 1. Choose something upon which to focus. It could be a candle, a crystal, a flower, an image, a flower or simply your breath. 2. Begin your period of concentration by focusing all of your attention on that one thing. 3. When you get distracted or find your mind wandering, simply return to that one thing. Do this very gently and without judgment. Just come back to the thing upon which you have chosen to focus. 4. Continue this process as long as you wish, perhaps practicing for 10-15 minutes each day. “Yesterday is gone. Tomorrow has not yet come. We have only today. Let us begin.” ~ Mother Teresa 4…Centering and Grounding Energy Visualization 1. Close your eyes and take a moment to visualize all of the many thoughts, energies, to do lists, plans, people and activities currently on your mind. Imagine that you can see cords, or lines extending out from your body connecting to all of these people and things. 2. Now breathe gently, and with every inhale visualize all these lines being pulled back inside you, allowing only what is yours to come back to you, leaving what doesn’t belong to you and what no longer serves you, outside. With each inhale imagine all of these lines eventually coming back to you like you’re a magnet attracting back to you what was yours to begin with. 3. When you have pulled in all the lines continue to breathe, and with each exhale, now imagine roots growing out from the bottom of your feet and connecting down, down, down into the earth. Each exhale takes your roots deeper into the earth until your roots reach the core of the earth and wrap around it, anchoring there. 4. Continue to breath, and on the inhale, draw earth energy up from the core of the earth, through your roots, and into your body. You can visualize this as a color or just feel the energy filling you up. Allow it to fill up and refresh and energize your whole body…your whole self. With each inhale continue to draw earth energy up and allow it to fill and energize you. 5. When you feel satiated, gently release your “roots” from around the core of the earth. Thank the ea

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