So before we begin,
I want you to think of a situation in your life that's difficult,
Something that's causing you stress right now.
This could be a health problem,
A problem in an important relationship of yours,
It could be something that's going on or that's coming up at work,
Or it could simply be a difficult present moment experience.
Perhaps you're feeling quite anxious in your body right now.
And so please choose a specific problem that's mild to moderately distressing,
So a 3 to 4 on a scale of 10.
Now sometimes,
Even if we think we've chosen a mild challenge,
When we start the practice,
It can become overwhelming.
And so if that happens,
I invite you to take really good care of yourself in this practice,
Offering yourself what you need.
So for example,
You might want to open your eyes,
To feel your feet on the floor,
Or to take a few long,
Slow breaths.
And if at any point it feels more self-compassionate to disengage from the exercise altogether,
Please do so,
Pausing the track and trying it again another time,
Maybe with a different situation.
So feel free to pause the track now if you need more time to think of a situation.
And when you're ready,
Finding a comfortable position,
Either seated or lying on your back,
And then closing your eyes or settling your gaze downwards.
And coming into the body.
So feeling the feet on the ground,
Or the legs on the cushion or chair beneath you.
Noticing the subtle weight of clothing on the skin,
And feeling the breath in the body.
Connecting to the soothing rhythm of the breath.
You don't have to change a thing here.
Just allowing yourself to be gently rocked by the rhythm of the breath.
Happening in the background all the time.
Allowing yourself to be just as you are.
Resting the awareness on the breath.
Letting this grounding practice fade into the background,
Knowing you can return to it at any time in this practice.
But beginning now to bring that difficult situation to mind.
Recalling how it feels now,
Or how you remember it felt at the time.
And getting curious here.
And getting curious here about where you can feel the sensation of this situation showing up in your body.
Allowing your experience to be just as it is.
Making lots of room for the experience of discomfort in your body.
And you might try labeling the experience for yourself in a gentle and kind way.
It might sound like,
This is stressful,
Or this is hard,
This hurts.
Or this is a moment of suffering.
Knowing that what you're experiencing right now is part of the human experience.
Suffering is a normal part of life.
Reminding yourself that you are not alone here.
Others would feel and do feel just as you are now.
Finding themselves in the same or a similar situation.
And now offering yourself some kindness.
Not to make this situation go away.
Not to fix yourself or how you're feeling.
Simply because you're having a moment of peace.
Simply because you're having a moment of discomfort.
If it feels right,
You might place a hand on the heart or some other part of the body that's feeling the stress the most.
Or you might prefer to offer yourself kind words or wishes.
Words that are just what you need to hear.
For example,
I'm here for you.
You're doing a good job.
Or it may sound like wishes or things that you,
Qualities that you would like to call in.
May I feel peaceful.
May I live with ease.
May I accept myself just as I am.
Or may I begin to be kind to myself.
Repeating any of the words that I'm feeling.
Any of those words that resonate with you in your own mind.
And as you're ready,
Beginning to release the practice.
Resting with the breath once again and letting this practice settle.
Allowing yourself to feel just as you do right now.
Letting the exercise be just as it was.
And allowing yourself,
If only for this moment,
To be just as you are.
When you're ready,
Slowly opening your eyes.
