Compassionate Integrity Training CIT-Faciltator-Guide-2.1-Final | Page 61

C OMPASSIONATE I NTEGRITY T RAINING
A S ECULAR E THICS A PPROACH TO C ULTIVATING P ERSONAL , S OCIAL AND E NVIRONMENTAL F LOURISHING
F OCUSED A TTENTION P RACTICE S CRIPT
(10 to 15 minutes)
In Preparation for the Practice:
During this practice you will be asked to bring focus on your breath. If you are having difficulty holding
your attention on your breath, you can try counting your breaths. You can count “1” on the first inhale, “2”
on the next inhale, until you reach “10” and then start over. Another helpful technique is to place a hand on
your belly to feel the rising and falling with each breath. Either of these techniques can be used to help hold
your attention on the breath for longer periods of time.
Start of Practice:
If you are making a recording of this script, add the italicized text. If you are reading this script in a live
setting, omit the italicized text.
This contemplative practice is designed to be used in conjunction with the Compassionate Integrity
Training program. Many of the terms and concepts used in this practice assume knowledge that comes from
the CIT manual and classes. For more information about CIT, please visit www.compassionateintegrity.org.
Let’s begin the practice by taking a relaxed and upright posture. (For instructions and tips about posture,
please listen to the Introduction to Contemplative Practices podcast.) Now bring to mind one of your
resources. Picture this resource as vividly as possible. (pause for 30 seconds)
As you think of your resource, track the pleasant or neutral sensations in your body and rest your attention
with one of these sensations. (pause for 30 seconds)
Remember, you may return to this or another resource at any time during this practice if you are feeling
dysregulated. If you are ready, let’s take three deep breaths. As you inhale, extend the belly out gently and
fill your body with revitalizing oxygen. As you exhale, slowly and smoothly release all of the air in your
lungs as you gently pull your belly button toward your spine. Again, draw in a deep breath filling your body
C ENTER FOR C OMPASSION , I NTEGRITY AND S ECULAR E THICS | L IFE U NIVERSITY | M ARIETTA , G EORGIA
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