Leap Before You Look


Here’s a passage from my book Leap Before You Look.

Notice how you are already breathing in this moment.
Is the breath coming more into the upper part of the body?
Is it reaching the diaphragm?
Or is the breath reaching all the way down to the lower belly?
After just watching the way you are breathing for a couple of minutes,
Begin to bring some intention to your breathing.
With the in-breath,
Let the lower belly soften and expand.
When the lower belly feels full,
Feel the diaphragm expand with the breath.
Finally, let the chest and lungs fill completely with breath.
Hold the in-breath for a few moments,
Only as long as is comfortable,
Then let the air be expelled fully from the lungs:
First from the chest, then the diaphragm, and then the lower belly.
Just when you think you’re done,
Give an extra little push,
And you will find there is even more air to be expelled.
Hold on the out-breath for a few moments, before you inhale again.
Continue to breathe totally in this way for several minutes. (more…)

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Here’s a passage from my book Leap Before You Look.

When you start to feel needy or insecure,
Celebrate it completely.
Ask your partner to sit in a chair or on the sofa, A
nd sit at your partner’s feet for a few minutes.
Enter into your fear of abandonment,
The need to be loved completely.
Don’t leave me. Don’t leave me. I beg you.
I need you so much.
I can’t live without you. Please stay with me.
Look at me. Look at me. I want you. I need you.
Please don’t leave me.
As you enter more fully into this practice,
It will overflow from this exploration into deeper feeling.
You may find yourself crying.
It may evoke long-forgotten memories in you,
Or even the call of the heart to the divine. (more…)

Here’s a passage from my book Leap Before You Look.

Whenever you can, sit and wait.
There is no need to distract yourself
By filling the gap with random activity.
At the gate at the airport,
In the few minutes before it’s time to leave the house,
While waiting for the bus,
Rather than picking up a book,
Or flipping the pages of a magazine,
Or checking e-mail or switching on the TV,
Just sit and wait,
Present . . . ready . . . available,
Waiting for the next thing to happen.
No need to meditate or get spiritual.
Just wait, like a cat, or a bird in a tree.
Become the waiting itself.
Wait for the kiss of the divine.
Wait for the kiss that kisses your lips
From the inside. (more…)

Here’s a passage from my book Leap Before You Look.

When you notice yourself needing to be right,
When you notice your mind is strongly attached to any conclusion,

Stop and ask yourself, “Is it true?”

Do I really know this?

Is this an absolute, objective, unchanging fact?

Would every sane person in the world agree that it is so?

Or is it simply opinion?
When the mind says, “There’s not enough time,”

Ask, “Is it true?”

Do I really know that?

Can that be nailed down as a fact?

Would
everyone agree? (more…)

Here’s a passage from my book Leap Before You Look.When your partner or anyone close to you is speaking to you,
Whether telling you a story, lodging a complaint, or sharing a feeling,
Give your undivided attention.
Listen with all of you:
With your ears, with your heart, with your skin, with your breath.
Pay attention so completely that everything else disappears.
Listen not only to the words,
But to the mysterious presence from which those words arise.
Listen to the sound of the voice, to the inflections.
Listen to the silence between the words.
Listen to what was not said, but can still be sensed. (more…)

Here is a passage from my book Leap Before You Look.

Whenever you feel provoked, irritated, or pulled to make a response, Stop. Sit back in the saddle. Scan your body and notice what you are feeling. Seek out any areas of strong emotional tension; feel what is there. If it helps you, label it: Sadness, anger, desire, whatever it may be. Stay with the sensations, Dropping the story—the why and the because. Do everything you can to experience what is here, to the maximum possible degree, for no more than a few minutes. then, relax. feel your interiority as though for the first time. If there’s more emotional tension calling to be felt in this moment, take a few extra minutes to welcome feeling even more totally. Keep going until the charge is gone. Feel yourself now; you are not just a loving person, you are Love itself.

We have all been faced with experiences that seem overwhelming: the anger of a drunk parent; the thrill of a sexual encounter; the end of a relationship. We have learned to say “yes” to parts of what we feel, and “no” to the rest. Long ago, we built a wall in the middle of our emotional landscape. Do we still need that wall today? (more…)

Here is a practice from my 2008 book Leap Before You Look.

When you notice yourself caught up in a feeling,
Like resentment, rejection, or despair,

Cradle that feeling as though it were a small baby.
It may even help you to take a cushion
And physically cradle the feeling in your arms.
Sing to it.
Soothe it.
Let that feeling know that it is accepted, loved, and welcomed.
In fully accepting grief,
You become acceptance itself,
Which is none other than your natural state. (more…)

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