How to Soften your belly?

Stephen Levine, an American meditation teacher who has written extensively on healing and dying, counsels that the state of your belly reflects the state of your heart. By consciously softening your belly again and again, you can let go and open to the tender feelings in your heart.

1. Begin by sitting comfortably and taking a few deep breaths.
2. Allow your awareness to gradually settle into your body. Become aware of the sensations in your head and slowly allow your awareness to descend through your neck and shoulders until you reach your torso and arms.
3. When you reach your belly, gently soften this area of your body. Consciously let go of any tension or holding.
4. Allow your breath to enter and leave your belly. When you inhale, your belly rises. When you exhale, your belly falls.
5. With each breath, continue to soften your belly. Let go of any anger, fear, pain, or unresolved grief you may be holding in your belly. You may want to help the process along by silently repeating a word or phrase like “soften” or “let go.”
6. As you continue to soften your belly, notice how your heart responds.
7. After five minutes or longer of this softbelly meditation, open your eyes and go about your day.

Every now and then, check in with your belly. If you notice that you’re tensing it again, gently breathe and soften.