PREPARING
Centering Exercises
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Below are some practices that can help you become centred.
Different practices work better for different people and under different circumstances.
Select one that feels right for you.
Some people find that listening to music or the sounds of nature, grounds them in preparation for sensing.
Centred by Music
Breathe with Consciousness
Smooth out your breath, making it quieter and more rhythmic. Take deep, slow, rhythmic, quiet, breaths from your belly. Just 3 or 4 breaths can help you become centred. If this creates tension, breathe from your chest a few times first before focusing on your belly.
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You could use the 4-7-8 technique, and focus on the following breathing pattern:
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empty the lungs of air
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breathe in quietly through the nose for 4 seconds
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hold the breath for a count of 7 seconds
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exhale through the mouth, pursing the lips and making a slight “whoosh” sound, for 8 seconds
Repeat the cycle up to 4 times.
When you’re not centred, you’re often over-thinking. Too much energy is swirling in your head. Put both feet firmly on the ground. Place your awareness on the bottom of your feet. This helps draw the excessive energy down into your body. Pay attention to any sensations in your feet. This practice often works within 30 seconds.
Attend to your feet
Attend to your centre
The center of your body is about 5 centimetres below your navel. Place your awareness in this area and breathe naturally. It’s helpful to put one or both hands over your navel as you breathe. Combine this with the conscious breathing exercise (above) for greater benefit. You’ll probably notice the effects within 30 seconds to 1 minute.
Our hearts are working all day and night for us and we rarely give it any attention. Place your awareness on your heart region as you breathe naturally. Smile inwardly at your heart. Acknowledge your heart on the inhale, saying, “I see you.” And then express gratitude to your heart on the exhale, saying, “Thank you.”
Repeat this five times.
Thank your Heart
Establish a straight vertical line
Set your body into a straight vertical line. In an upright seated position, gaze with both eyes at the tip of your nose. As you do this, place your awareness on your “third eye” region in the center of your forehead, about an inch above your brow. This practice may take a little trial and error, but you’ll know when you get it. Once you do, you can establish a straight vertical line quickly whenever you need it.
When there’s chaos on the surface, sometimes you need to seek higher ground. Place your awareness about 15 centimetres above the crown of your head. Become an observer and watch your thoughts, feelings, and sensations from above. This is a powerful practice. It can provide space between you and whatever drama might be happening in your ego. Maintain this observer perspective for as long as it’s comfortable for you.
Call forth the Observer
Find Stillness in a Movement
Sometimes standing or sitting still makes your internal chaos worse. In these cases, try mindful walking. Walk as slowly as you can, staying present with every step. Keep your breathing slow and steady. Try to syncronise your breathing with each step, for example, a two-count for each small stride. Try this for a minute or two. If it feels good, do it for longer. If possible, walk in nature to further assist the centering process.
Find a quiet and comfortable spot and enjoy this deep relaxation guided audio meditation. 10:44 mins
Tree of Life
Meditation
Self Reflection
Self-reflection allows us to become more aware of ourselves and the emerging world around us, to take a moment to carefully identify where we are and where we want to be going.
In self-reflection, we allow time for our hearts and minds to think and process. We pay attention to the things beneath the surface of our lives - our feelings, questions, frustrations. When we make space for self-reflection, there we discover authentic connection to our whole self and our understanding of the Divine.
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Take some quiet, undisturbed time to thoughtfully respond to the reflection questions below. Allow yourself freedom to listen to your inner longings without judgement or self-editing. Give yourself the gift of self-reflection.
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Sample Questions For Self-Reflection
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In a few words or phrases, describe how you are presently doing.
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How have you experienced the Divine lately?
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What has been life-giving? What has been life-draining?
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What things are presently occupying your mind and heart?
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What are the hopes and desires you want to bring to surface?
Dadirri means inner, deep listening and quiet, still awareness. It is a 'tuning in' experience with the specific aim to come to a deeper understanding of the beauty of nature.
Dadirri recognises the inner spirit that calls us to reflection and contemplation of the wonders of all God's creation. Within a deep silence we attempt to find the inner self, the perfect peace and the experience of God embracing us.
Process
Dadirri is all about taking time to listen and to be renewed. The Indigenous peoples have experienced dadirri for over 40,000 years.
Spend time in silent awareness. Be silent and become aware of sounds, fragrances.
Let us begin by resting the fields of the heart.
Visualise the new age that is about to be born.
Breathe in slowly the sacredness that is all around you.
Exhale gently so as not to disturb the serenity of God.
Discover the quiet places and go down into the refreshing wells of the spirit. This is the time to listen to creation breathe.
Take a long and loving look at what is real.
Reading
Be still, wait, do not rush things.
Let life happen by itself.
Work with it, trust in the spirituality and wisdom that is around you.
With confidence, we wait for God too.
His time is 'right time'.
Wait for Him to make His Word clear.
‘Right time', gentle time, don't rush.
Sometimes waiting is painful.
Sometimes it's a struggle.
But,Circle is always turning.
'Right time' will come.
Be patient.
Be still.
Listen.
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Watch the video. 3:42 min
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Dadirri
Video Reflection
