Compassionate Integrity Training CIT-Faciltator-Guide-2.1-Final | Page 70

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
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
with air. As you slowly release this second breath, allow yourself to relax and soften. On the final deep
breath, draw all of your attention into this moment as you inhale and release the breath slowly, feeling your
body being supported and grounded in this moment.
Now, allow your breathing to return to its natural pace and rest your attention on a part of your body
where you can easily feel yourself breathing. This could be the space on your upper lip where the air flows
in and out of your nostrils. It also might be in the rising and falling of your chest, or it could be the
expanding and contracting of your belly. Wherever it is most comfortable for you, simply rest your
attention there. Allow your body to breathe naturally at its own pace and experience the physical sensations
of each incoming and outgoing breath. (pause for 2 to 3 minutes)
Gently release your attention on the breath and turn your awareness to your inner experiences as they
unfold. Allow any thoughts, emotions, or sensations in the space of your mind to arise naturally and simply
be aware of their presence. Allow them to arise, to be there, and then pass away in their natural course.
(pause for 1 to 2 minutes)
Let your mind be like the blue sky that neither blocks anything from being present in it, nor does it hold
anything there beyond its natural course. Simply allow the cloud-like thoughts, sensations, and emotions to
arise in the space of your mind and then to dissipate. (pause for 1 to 2 minutes)
If you become immersed or agitated by a single idea or story line, bring your attention back to your breath
for a few moments to settle your mind before renewing your focus on your unfolding inner experiences.
(pause for 1 to 2 minutes)
Remain aware of the steady, clear and deep aspect of the mind. Thoughts come and go like waves on the
surface of the ocean, but the mind is clear and luminous, as the ocean at its depths. Try to connect to this
part of your mind. (pause for 1 to 2 minutes)
C ENTER FOR C OMPASSION , I NTEGRITY AND S ECULAR E THICS | L IFE U NIVERSITY | M ARIETTA , G EORGIA
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