Marsha Lucas

“CIRCUIT BREAKER MEDITATION First, settle into your body and your breath, as described in the Basic Mindfulness Meditation in Chapter 3. Invite yourself to move slowly through the meditation exercise, taking your time with each step. Bring your awareness to your jaw and your mouth. Allow your tongue to relax inside your mouth and let your jaw open slightly. Feel your breath passing easily through your relaxed throat. When you feel ready, gently place your hand on your heart, in the center of your chest. Place your other hand on your lower belly, below your navel. Imagine your hands getting warmer, the tiny capillaries and arteries relaxing just a bit to allow warmth to flow into them. Breathe gently and deeply, imagining the breath going into your heart and your belly. With each breath, invite yourself to also breathe into your heart and your belly any sense of goodness, safety, trust, acceptance, or ease that you’re able to bring to mind. Once that’s steady, call to mind a moment of being with someone who loves you unconditionally, someone you feel completely safe with. This may not always be a partner or a parent or a child. Those relationships can be so complex and the feelings can be mixed. It may be, for example, a good friend or a trusted teacher. It may be your therapist, your grandmother, a third-grade teacher, or a beloved pet. Pets are great. As you remember feeling safe and loved with this person or pet, see if you can feel the feelings and sensations that come up with that memory in your body. Allow yourself to really savor these feelings of warmth, safety, trust, and love in your body. When that feeling is steady, gently release the image for now and simply bathe in the feeling for 30 seconds or so. As always, when you’re done with your formal practice, gently and gradually bring yourself back into the room and into the stream of”
― Marsha Lucas, Rewire Your Brain For Love: Creating Vibrant Relationships Using the Science of Mindfulness