Notes for after this Sitting Quietly…

1. This first sitting quietly introduced four elements that can be a part of any SQ.  The first was “a friendly reminder” to yourself about “letting go of any fears or expectations” you likely bring to engaging in something…like a first date, or a workout, or seeing a show, or playing a game, or…or an SQ sitting.

It’s what our Elephant does; we hope – expect! – our experience will be good, positive, pleasurable and/or entertaining when what we’re about to do has been so before. And then we also experience some measure of anxiety when we’re about to engage in something we haven’t before experienced.  But our Rider can override these natural biases or those natural fears that come with uncertainty of the unknown.  It’s a reminder…to be open: “Don’t expect anything…”

2. The second element was to relax, or at least try to a little; for we are much better able to think and identify feelings when we’re not caught up in them. Just consider how difficult it is to “think about – as in process – something when you’re in the situation as it’s happening (i.e., in-the-moment)” as opposed to reflecting on it afterwards.

In this sitting we used a breath count to bring our focus to counting our inhaling and exhaling, which intentionally distracts us from all the other thoughts, worries, fears, feelings we might be having. This is a rather powerful skill to learn and have. For it can also be used as a coping skill – one that is proactive (i.e., Rider-driven) – to step back, reset, calm down, or distract when needed!

3. The third element was a brief body scan, something simple and easy to do yet giving one the opportunity to notice where you could be holding stress, tension, and tightness in your body…and releasing or relieving it. There are apps for doing this with much more detail and consequent reduction in stress – ref Progressive Muscle Relaxation apps and videos.

4. The fourth element was in the closing moments of the sitting where you were asked to identify “takeaways.” This facilitates an awareness of what you may have achieved, or learned, or discovered; i.e., it may be something you’re now feeling (e.g., relaxed or grateful), or inspired to pursue, or now even motivated to do.

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You know the why of Sitting Quietly and you’re now learning the ways of SQ; the goal is to develop the skills to engage in SQ when you need to and when you want to.  Guided exercises are helpful, especially in learning (the ways to SQ) but also in learning more ways to develop, extend, and expand your own ways in SQ.  The “ultimate” goal is to be able to engage in self-guided (i.e., your own self-directed) sittings that address and attend to your own personal, individual needs and desires.

As previously suggested, a next step in this “SQ learning” could be Another Way of SQ (found here or below).