This is a mindful, self-regulation practice that can support our capacities to meet the present moment with skillfulness and compassion, and in the process cultivate equanimity.
(Excerpts and technique* from Yoga and The Quest for True Self)
Riding the Wave Technique:
Soften the belly and bring your awareness to the breath. The body responds immediately. The wave of breath begins to flow into all parts of the body.
Full breathing automatically initiates relaxation. In order to deepen this effect, it can be useful to coach yourself. “Relax.” You can consciously relax the muscles: The face. The brow. The belly.
Actively begin to investigate the wave of feeling generated by this relaxation. Where in your body do you feel sensation, energy, movement? Investigate. Move toward the sensations and feelings, rather than away from them. If intensity is present, meet it with breath and attention toward the grounding energy or points in the body.
As you begin to settle, you may be able to notice the capacity to witness your experience, to be the observer. Allow yourself to identify with the observing self. The Witness stands at the center of experience, and is able to be with the experience, the sensation, the feeling, and not be overwhelmed by it or practice this capacity.
Coach yourself to allow the wave of feeling to wash through you. No need to block anything. It’s all safe. It will not destroy or annihilate you. It will not hurt others. Practicing staying with your true experience just as it is. Watching it begin, shift, and end.
Note: If a lot of intensity is present, you can modify this instruction to allow and invite calming, soothing breath awareness and the gentle reminder: present moment, safe moment.
“When we are judging or criticizing our experience, we cannot be fully in it. In order to witness we have to be able to interact with what is, without needing to fight against it. Nothing has to get rejected or closed down. No part of me is any more right than any other part. I am not more invested in one than in the other. I am curious. Accepting. Allowing. Interested. Watching…There is an essential corollary to the first law of the witness, however. It goes like this: Eventually, we will react, we will judge, we will censor. But this is not a problem either! When we do react, judge, or censor, we can simply take that reaction as the object of the witness’s attention.” Stephen Cope
Consider ending practice with this gift of a poem by Wendell Berry:
What We Need Is Here
Geese appear high over us,
pass, and the sky closes.
Abandon, as in love or sleep, holds
them to their way, clear
in the ancient faith: what we need
is here. And we pray, not
for new earth or heaven, but to be
quiet in heart, and in eye,
clear. What we need is here.