Taking a moment to settle in and become present,
Finding a comfortable way to sit,
Finding a posture that allows both ease and attentiveness,
Allowing the hands to rest wherever they're comfortable,
Allowing the eyes to close softly,
And if that doesn't feel okay,
Perhaps just gazing downward as much as possible,
Allowing the body to relax and soften.
You might do a brief scan through the body and notice any places of tension,
And if possible,
Allowing them to simply relax and soften,
Allowing the breath to be natural,
Taking a few moments to find an anchor that's best for you today.
It may be the breath,
Watching the rising and falling,
Or perhaps it's some felt sensation in the body,
Perhaps some aliveness or another pleasant feeling in the body.
Maybe it's the rise and fall of sounds in your surroundings,
Finding whatever is the most wise anchor for you today.
When you find that anchor,
Give it all of your attention,
Letting go of anything that's come before this moment,
Letting go of any plans for the future,
Just coming back here.
There's nowhere else to be.
Now calling to mind a situation that hooks you.
Maybe it's a way in which you're at war with yourself.
Perhaps there are habits that you're not happy with,
Maybe you would like to change behaviors or patterns that keep coming up.
Maybe it's a conflict or a way that you responded to someone.
Whatever the situation,
Allowing it to come up in the mind,
Allowing it to develop,
Seeing the situation as much as possible,
Allowing any feelings that might be present to arise,
Feeling them fully,
Allowing the situation to come into aliveness as much as possible.
As this memory builds in the body,
Just recognizing that it's like this,
Recognizing,
Oh,
I have this experience,
This pattern happens,
This conflict happened,
These feelings are present,
The mind state that goes along with it is happening.
The experience is here.
You might notice any resistance,
Clinging,
Craving,
Any urges that you have,
And as much as possible,
Allowing it all to be,
Without any need to change it,
And you sit with it just as it is.
Is it possible to relax into this moment,
Along with these feelings and thoughts?
It's not necessary to push them away.
Everything is welcome.
Leaning into the experience.
And now we'll begin to investigate this experience.
Simply noticing the feelings,
Identifying them for what they are,
Not becoming identified with the feelings,
But recognizing them,
Seeing them.
You might notice,
Oh,
There's some sadness here,
Or maybe there's frustration,
Anger,
Disappointment.
Again,
Not becoming tied to the feelings or climbing onto stories,
Simply seeing them for what they are,
Allowing the feelings to do their work.
You might notice if there are feelings beneath the feelings.
Perhaps beneath anger is fear.
Maybe beneath the feelings there's some grief.
Whatever the case may be,
Looking deeply,
Allowing yourself to come close in.
Now,
Without searching,
You might ask yourself,
What is needed from this experience?
What is needed in this moment?
Again,
Not searching for answers,
Simply listening.
You might notice in listening some answers that just naturally arise.
Know that it's okay to trust your inner wisdom.
How can you nurture yourself in this moment?
How can you nurture that hurt place,
Knowing that an answer may not come the first time?
It may be necessary to try this practice again.
However,
Taking a minute to offer yourself some gratitude,
Thanking yourself for showing up,
Thanking yourself for your practice,
And for the care you offer yourself,
And the healing that means for the entire world.
When you're ready,
Coming back to your surroundings.
