So finding a position now that feels steady and grounding for you.
Just starting by taking a couple of deep breaths.
Allowing yourself to let go of any tension on the out-breath.
Maybe just starting by noticing anywhere where the body is making contact with the surface.
So maybe the feet on the floor.
The body in a chair or on a cushion.
Just taking a few moments to arrive here.
To arrive here in this moment.
Inviting you now to identify somewhere in the body.
That you feel would act as a helpful anchor point.
Somewhere where you'll be able to return your attention.
At any stage in this practice if anything feels overwhelming or difficult.
This could be the feet,
The seat.
The hands or the breath.
Maybe noticing a different anchor today that might be particularly steadying for you.
Maybe the feeling of the air on the skin.
Maybe the breath at the nostrils.
And inviting you,
If it's comfortable now,
To move your attention to sensations of breathing.
Just noticing wherever you can feel the breath most clearly in the body.
So maybe the expansion and the contraction of the tummy.
Maybe the lungs.
Might even be the movement of clothing on the body as it moves.
Just taking a few moments to be aware of your breath.
Just knowing what it's like to breathe in.
What it's like to pause between breaths.
And what it's like to breathe out.
And inviting you now to bring to mind a circumstance or a situation.
That's perhaps been causing you some emotional upset.
It might be something you're feeling about yourself.
Maybe something you don't like,
Maybe a mistake you've made,
Maybe a disappointment.
It could just be something that's going on in your life that's very difficult to deal with at the moment.
Actually bring it to mind gently and carefully.
Reminding yourself of the details involved.
But trying not to get too lost in the storyline.
Just simply getting in touch with whatever's troubling you.
And how you feel about it.
As much as you're able to,
Just inviting you to gently unpack this situation.
And identify which emotions are attached to it.
So there could be more than one.
As best as you're able to just labeling them.
So maybe anger,
Grief,
Fear.
Embarrassment.
Disappointment.
And then focusing on the emotion that you feel most strongly.
See if you can tell where that emotion is showing up in the body.
It might be a tightening in the throat.
Perhaps a heaviness around the eyes.
A tightness in the tummy.
Or it might feel just like a general sense of heaviness in the chest.
As best as you're able to,
Just noticing which part of the body is physically manifesting that emotion most strongly.
It might be helpful to try and describe it to yourself in the sensations.
So maybe tingling,
Heaviness.
Heat.
Cold.
Just gently describing it in your mind.
Maybe noticing your tendency to resist or to tighten up against that physical sensation.
But knowing that this often just makes it more painful.
So inviting you now as much as you're able to.
As you become aware of the emotion and how it's manifesting in the body.
Just trying to soften around it.
Maybe starting with the edges.
Seeing if you can give it some space.
Just softening around the boundaries of it.
It might be helpful to breathe into it.
It might be possible to extend some feelings of soothing towards it.
And at the same time recognizing and validating just how hard it is to feel this.
Might be helpful to put a hand over that part of the body.
And just sensing into that feeling of touch.
Letting your touch be soft and caring.
Maybe even caressing that spot a little bit.
And just seeing if your touch can bring any sense of soothing.
Again recognizing how hard it is to feel this way.
Knowing this is your natural reaction.
You are choosing to feel this.
As much as you're able to just allowing the emotions and the sensations to be there.
Knowing that at this exact moment you're safe.
There's no danger.
Your body is simply experiencing an emotion.
Just seeing if you can allow it to be there just as it is.
Not trying to make it go away.
Perhaps also noticing if it changes at all.
Is it moving or shifting or changing in quality?
Inviting you now to either stay with this emotion and its physical manifestation,
Or maybe return to the original situation.
And select a different emotion that's coming up from it.
Locating the sensation in your body.
Seeing if it's possible to soften around the edges of the sensation.
Perhaps reducing tightness or any feelings of constriction.
Offering compassion to yourself and your body for the difficulty of what you're feeling right now.
And they're just allowing the sensation,
The feeling.
The emotion to be there.
You're safe right now.
Be noticing if the mind wanders or gets pulled away into the storyline that likely comes with the emotion.
That's okay.
Gently bringing your awareness back to the actual physical sensations in your body.
And should any feelings of peace or comfort arise.
Be seeing if you can be aware of those emotions as well.
And if you feel your mind starting to drift off or you feel you've started to tune out.
Just refreshing your mind with the source of the pain.
And again making contact with any feelings in your body.
Softening around the edges.
Maybe breathing into it.
Acknowledging and allowing it to be here.
And letting the emotion or the sensation fade into the background now.
Just moving the focus of your attention to take in the entirety of this body.
From the top of the head all the way down to the tips of the toes.
Just noticing all and any sensations.
Just letting your awareness rest in your physical presence.
Inviting you to place a hand on your heart if that feels helpful.
Just bring into the front any feelings of tenderness,
Kindness,
Concern.
Compassion for what you're going through.
And inviting you now to take a couple of deep breaths.
And inviting you to return your attention.
Noticing.
Any change in your experience.
As we bring this practice to a close.
