Simple Yet Powerful

The acronym BRFWA (Breathe, Relax, Feel, Watch, Allow) comes from the Kripalu style of yoga, and it has taught me how to live from a grounded place. Through these five words, I bring what I discover about myself while on my yoga mat to my daily life. It is a simple and powerful tool in times of difficulty as well as in times of ease. It can even be used simply to help relax and fall asleep.

Breathe

Notice yourself breathing. The moment you become aware of yourself breathing, you have arrived in your body and into the now. You are no longer stuck in the past or in your head (whew!). Invite a fuller breath and then release it slowly. You can choose either to breathe deeply or to be stressed, but you simply can’t do both at the same time.

Relax

Ask your body to gradually soften any muscles that are holding on tight. Check in with your belly and make space there for a generous breath. Witness any mental details that have cluttered up your head with stress and see them dissolving. Loosen any effort.

Feel

Bring an attitude of curiosity to any nuances of body sensations, such as warmth or coolness, tingling or pressure, heaviness or lightness, in your legs, arms, torso, and head. Notice your emotions and energy level in your body shift—even in just a few seconds. Some feelings are pleasant, many feelings are neutral, and some are unpleasant. Feel them all.

Watch

Be the witness. Notice sensations and emotions without judgment, like a wise observer of your own experience. You might say to yourself, “This is how it is right now.” This approach entails a gentle noting of experience without any story behind it. Simply watch everything arise, last for as long as it lasts, then dissolve.

Allow

Allow your current experience to be what it is. No need to analyze, fix, or control anything. We can get out of our own way and allow the mind to expand a bit.

Do you sense more clarity, compassion, and connection now? If yes, then it is working and it is definitely worth it. If not, then rest assured that the benefits will arrive with continued practice.