Hi there,
So if you're feeling a little discomfort,
This is a gentle way to stay with your body without fear,
Without pressure,
Without agenda,
Helping ourselves in this moment to meet ourselves exactly where we are.
So let's begin,
Let your body be however it is,
Maybe sitting down,
Lying,
Propped up with pillows,
Nothing needs to change,
Nothing needs to improve,
You're just meeting yourself where you are in this moment.
So let's start by taking one breath,
It doesn't need to be a deep breath,
It doesn't need to be perfect or pretty,
Let's make this breath a kind one,
A kind breath that feels supportive,
If it feels comfortable,
You could let your exhale be a little longer than the inhale,
Remember to be gentle with yourself,
The most important thing here is this breath feels comfortable,
We're not pushing anything.
Let's gently bring our attention towards the sensation that you're noticing,
We're not trying to fix anything,
We're not trying to analyse it,
We're just noticing it.
We could say,
I see you,
I see you and it's ok,
You're noticing this sensation,
Let your awareness hover around this sensation,
Maybe like a hand held near a candle flame,
Close enough to feel,
But far enough that you're not forcing anything.
Let's begin to notice what's here,
Let's be curious,
Let's be interested,
What is it that we're noticing here,
Is it tightness or tension,
Is it warmth,
Cold,
Buzzing,
Pressure,
Is it emptiness,
Is it an absence,
You have something,
Maybe it's fluttering or other movement,
Maybe it feels sharp,
Maybe it feels dull or achy,
Maybe it's something else,
Or maybe nothing at all,
Whatever you find here is allowed,
There's no wrong thing to feel,
So noticing what's here,
What do you notice,
What do you feel,
Now let's see if we can describe this with curiosity rather than concern,
So we could say,
That's interesting,
Tell me more,
Or you may feel a metaphor works,
It feels a bit like something,
Maybe I'm just observing,
They're tapping into this curiosity,
Be interested in what shows up here,
Curiosity is the opposite of fear,
And if we can sit with this feeling,
With curiosity instead of fear,
We're teaching the nervous system that this moment is safe enough,
That you and your body are safe enough,
Let's check in now with your emotions,
Noticing what shows up here,
If there is fear,
That's ok,
If you feel frustration,
That's ok,
Maybe there's neutrality,
That's ok,
You don't have to change your feelings,
Let's just notice them,
What is it that you feel,
Where do you notice that in your body,
Let's be curious,
What does it feel like,
Where do you notice it,
What does that sensation feel like,
When you're ready,
We could let the sensation be one part of a much bigger landscape,
Feeling the support beneath you,
Noticing the air on your skin,
Hearing sounds around you,
Letting your body know,
I'm here with you,
And we're ok,
If it's helpful,
You could take your hand and place it over your heart,
And as you hold that there,
Gently feeling that touch,
That connection with yourself,
We could say that again,
I'm here with you,
And we're ok,
If this sensation shows,
That's great,
If it doesn't,
That's also great,
Our goal here isn't to make anything go away,
We're not trying to fix or change or control,
The goal here is to stay connected,
To stay present,
And to start,
Tiny bit by tiny bit,
To show your body that this is safe,
That you are safe,
And you're going to be ok,
So when you're ready to finish,
Let's take a few more breaths,
And as we do,
We could thank our body for communicating,
And thank yourself for listening,
Remembering that we're doing this together,
You're not on your own,
And that you can handle this moment,
Taking a couple more breaths here,
I'm gentle breath,
And then when you're ready,
Gently starting to let your attention return to your room,
Maybe having a little wriggle if that feels good to you,
Carrying a little bit more ease with you,
And remembering that this is a practice that you can return to,
Any time you need to,
So take care,
And I'll see you soon.
