This exercise is about centering yourself. Practice at least 5 mins per day, and work up to 15. You can set a timer if it is not intrusive. Take your time and go as slowly as you need to. You can close your eyes if you are comfortable doing so – many find it easier to drop inside of themselves if they close their eyes.
The dynamic with a narcissist is just that – a dynamic between the two of you and past wounding. It is important to begin to sense yourself outside of this dynamic. It is important to sense yourself outside of the weight of the expectations and demands placed upon you in the relationship. To begin to listen to your body and yourself again. Notice how much better you feel away from the expectations and judgments.
Begin: Focus on the sensations you are experiencing now. Not the emotions, not the chatter in your brain, but the sensations in your body. For example, you may notice tension in some part of your body, or shakiness, or even peace and relaxation. Allow whatever is there without trying to change anything. Bring your attention to your breathing and simply note what is happening in the body.
Continue: Notice how much better you literally feel when the narcissist is not around you. Allow yourself to relax in this space. Be gentle with yourself. Continue to notice all the sensations you are having. Notice any emotions that want to arise, but try to stay present in the sensations, and simply relax, noticing the beginning of activation and letting it go as you breathe. Stay in the present moment. Don’t anticipate anything. There is nothing you need to worry about right now.
Finish: Take a few deep breaths to shift your attention from inside of yourself to outside of yourself. Note any final sensations and when you feel comfortable, transition to sensing what is around you. Begin listening. Slowly open your eyes.