Nothing to Prove

What to expect

You sit upright, with your eyes half-open and resting low on one spot. First you come down out of the head into the weight of the body. Then each breath out runs a little longer than the breath in. When the voice that wants to be liked starts up, you hear it and let it pass. You feel strength at rest, with nothing to prove. At the end you open your eyes onto a still room.

How to listen:

• Sit upright, in a way you can stay, with your eyes half-open.
• The breath out runs long, about six counts to four in. Keep it easy, never strained.
• A soft pad under the voice. It works with or without headphones.
• Never while driving.

About

Safety and aftercare. You can stop whenever you like. If the longer breath out makes you light-headed, let the breath go back to its own pace. Stand up slowly, and let the steadiness come with you.

Credits. Letting the breath settle low in the belly, to feel grounded, draws on Peter Levine’s work. Hearing the inner voice and letting it pass, with a strength that doesn’t need things to go a certain way, comes from Michael Singer.

Written by Lucas + Twins. Voice: Lee.

Transcript

Opening

Sit upright, in a way you can stay.

Let your eyes stay half-open. Rest your gaze low, on one spot ahead.

Let the gaze stay soft there.

Feel where you are held up.

Under the hips.

The back of the legs.

All of your weight, resting on something solid.

Part One: Down into the weight

Now come down out of the head.

Below the jaw.

Behind the breastbone.

Into the belly.

All the way down to where you sit.

Feel where the weight is lowest.

Hips heavy.

The base of the body, settled.

Let the shoulders drop. What is under you holds the weight.

Part Two: The long breath out

Let the next breath go low.

Into the belly. The sides of the ribs.

Then breathe out slowly. Longer than the breath in.

In, for about four. Out, for about six.

Long breath out.

Long breath out.

Let the jaw loosen.

The tongue, resting low.

Soft around the eyes.

Long breath out.

There is nothing here to guard against.

Now stop counting. Let the breath keep its own time.

Part Three: The voice that asks

Somewhere a voice may be asking.

Am I doing this right?

Do they like me?

Hear it as a voice. Just a voice, asking.

It needs no answer.

Let it pass, like a car outside.

Feel the weight, still low.

The voice asks. And the body stays where it is.

The spot your eyes rest on has not moved.

If someone comes closer, good.

And if someone goes, you are still here.

Say the next words inwardly, in your own voice. Nothing to prove.

Long breath out.

Part Four: Strength at rest

Now feel the hands.

Alive, and doing nothing.

Across the shoulders.

The back, holding you upright.

Strength is already here.

It has nothing to push against.

A mountain in weather does nothing at all. And it stays.

The room in front of you has not moved either.

What is under you is doing most of the work.

There is strength enough to stand your ground.

And nothing here to use it on.

Rest here, in the weight.

Part Five: Into the room

Take one full breath into the belly. And let it all the way out.

Now open the eyes fully.

Take in the room.

Notice what in it is still.

The weight is still low.

Later, with people, try this.

When someone is speaking, let them finish.

Before you answer, one long breath out.

A silence between you needs no filling.

Let it sit, the way the room sits.

If that voice asks again, let it pass.

Part Six: Into the day

When you stand, bring the weight with you.

Move at your own pace.

Into the day.