Lesson Three Tools

Cleansing Breath

Duration: 3 Minutes – begin with 1 minute and increase by one minute until you reach 3

Purpose: Clear your mind and rid your body and brain of toxins

Find a quiet place where you can be undisturbed by others (I have gone to the park and leaned against a tree, sat in my bed, car, or prayer chair.)

1. Exhale loudly. This empties your lungs and makes the inhale easier.
2. Breathe in and notice the temperature of the air at your nostrils.
3. Breathe out and notice the temperature of the air at your nostrils.
4. Repeat for 1-3 minutes to get out of your head and into your body.
5. Continue the breathing and now notice how far down the air goes into your body
6. Place your hands on this place to heighten your awareness of your body and calm your mind.
   Note: I often inhale eucalyptus or rose oil. According to Chinese medicine grief lives in the lungs

Expanded Answer to ‘How’s Your Grief’©?

If necessary, the Facilitator Defines the three States of Grief:

1. Raw: Foggy Brain, Crying 24/7, in shock, denial or horrific pain.
2. Fragile: Look OK to others but, barely holding yourself together.
3. Gentle: Grief bubbles up or gushes up like Old Faithful. Shorter duration.

My grief is (State) because I am feeling (tightness, ache, pain, heaviness, etc.) in my body, and the emotion is __________________________.

Expectations, Intentions, Affirmations Worksheet

Expectation is a goal with a measure of time, money, and quantity.

Intention is a focused direction of one’s own thought.

Affirmation is the assertion that something exists or is true.

1. I expect to lose 20 pounds in 20 days.
2. My intention is to feel my grief so I can heal it.
3. I am open to a loving relationship.
4. I accept the transformation this program will have in my life.
5. I expect to be in Bermuda in November.
6. I intend to show up for every session.
7. I have a Mercedes Benz in the garage by 2023.
8. I will be done with this grief in 90 days.
9. My intention is to mindfully move through grief, listening to my body’s guidance.
10. I intend to be able to feel and heal this embodied grief.
11. My new job will pay me twice as much as I make now.
12. I allow myself to feel open and receptive to loving support.
13. I will believe in signs from my beloved after 10 of them show up in 10 days.