The container.
This practice is called The Container.
It's designed to give you a safe internal place where you can temporarily store thoughts,
Feelings or memories that feel too much to hold right now.
We're not trying to get rid of anything,
Just setting things aside for a little while so you can create space to breathe,
Rest or continue with your day.
If you'd like we'll use a gentle butterfly hug to help reinforce that this container is secure and fully under your control.
Let's begin together.
Start by finding a comfortable position sitting or lying down,
Allowing your body to feel supported.
Take a moment to gently bring your attention to the breath.
You don't need to change it,
Just noticing the natural rhythm of your inhale and exhale.
Let each breath invite a little more ease into your system.
Now I'd like you to imagine a container,
Somewhere safe,
Strong and secure that can hold things for you.
This container is private and just for you.
It can be a box,
A safe,
A chest or anything else that comes to mind.
Let this container have a lid,
A lock or a way to be sealed so that anything you place inside stays there until you're ready to return to it.
Take a moment now to visualize it clearly.
Notice its size,
Shape,
Color or material.
Where is it?
What does it feel like to be near it?
Let yourself connect to the sense of safety or control that this container offers.
Now gently bring to mind anything that feels unfinished,
Distracting or too much to hold right now.
This could be a thought,
A feeling,
A memory or anything that feels like it needs to be put aside temporarily.
You don't need to go into detail,
Just gently place it into the container,
Knowing it will be safe and untouched until you're ready to come back to it.
Notice how it feels to set that down.
You can place as many things in as you'd like to,
One by one,
Slowly and intentionally.
There's no rush.
When you're ready,
Seal the container,
Close the lid,
Lock it,
Watch it settle.
Take a breath here and notice what shifted.
To help your body integrate this,
We can use the butterfly hug.
Cross your arms over your chest so that each hand rests just below the opposite shoulder.
Begin tapping gently left and right,
Left and right,
About one tap per second.
As you tap,
Let your attention gently return to the image of your container.
Let the rhythm of the tapping help your body register that things are held safely and that you are supported here.
Continue for about 10 to 15 taps on each side.
Now,
Gently release your arms and take another easy breath in and out.
Notice how your body feels.
If anything else arises that feels too much to carry,
You can return to your container at any time.
It will always be there for you.
When you're ready,
Begin to bring your attention back to the room,
Perhaps wiggling fingers and toes or gently opening your eyes.
Thank yourself for taking this time to care for your inner world.
Go gently.
