Trauma Sensitive Sitting Practice, MBSR

I invite you to use this meditation to create a sense of space in body, mind and in the emotional landscape. Practicing creating a pause between stimulus and response. With compassion and kindness practicing observing your own thoughts, emotions and sensations, supporting the development of self awareness and emotional regulation. This meditation also gently helps you to tolerate discomfort in life, to play with the option of gently moving outside your comfort zone, with compassion and care; reducing the need for reactive and escapist patterns.
A kind space to explore presence, with gentleness and strength.

Transcript

Welcome to this guided meditation.

As we begin,

I invite you to find a quiet space where you are unlikely to be interrupted and can comfortably still the body.

Finding a posture now that works best for you.

This can be seated on a chair,

The floor,

Or on a meditation cushion.

Or perhaps standing,

With your feet planted firmly on the ground beneath you.

Or maybe you would like to lie down on a firm,

Supportive surface,

Such as a mat or a rug on the floor.

Elongating the spine,

Gently rolling the shoulders back and down,

Tucking the chin in slightly.

Allowing the hands to rest softly on the lap or by your sides.

Grounding yourself,

Noticing your feet on the floor,

Or feeling the points of contact of the body with the chair or the ground beneath you.

Whichever posture you choose,

Adopting a noble and dignified position,

Ensuring as best you can that you are awake and alert,

Yet comfortable,

Grounded and still.

The goal of this practice is not to relax.

You may or may not feel relaxed in this moment.

The goal is to bring awareness to whatever is present for you right now.

Noticing the breath,

The body,

Sounds,

Thoughts and emotions.

Observing all that is present,

Without judgement,

Without striving to change anything,

Without pressure to do anything.

Gifting yourself this time to simply be.

Feeling free to use my words as a guide,

But also allowing yourself to adapt and change this practice to suit your own needs.

Accepting that these needs may change from moment to moment and each time you practice this meditation.

Now,

Finding your anchor.

The anchor is a neutral,

Uncomplicated place to which the mind can return at any stage.

Providing stability and ease,

Either during your meditation practice or throughout the day.

Choosing an anchor that works best for you.

Perhaps connecting with the sensations of the breath,

Moving in and out of the body.

Or noticing the feeling of the feet on the floor or the hands resting on the lap.

Perhaps connecting instead with an anchor outside of the body.

Noticing sounds coming and going.

And even noticing the space between sounds.

Silence.

The breath,

The hands,

The feet,

Sounds.

Selecting the anchor that is most agreeable to you.

And knowing that you can return to it at any stage during this meditation.

I invite you now to turn your attention towards the breath.

If this feels okay for you.

Noticing it enter through the nostrils.

The sensation of air moving through the throat.

The expanding of the lungs.

The gentle lift of the abdomen as you inhale all the way down.

Noticing the pause.

The little gap at the end of the inhale before the air is released.

Then the belly and lungs deflating.

The air moving back up and out through the nostrils.

The exhaled air feeling slightly warmer perhaps.

Allowing the breath to flow naturally.

No need to force it or change it in any way.

Just showing up to your breath as it is right now.

As I continue guiding awareness of the breath.

Remembering that you are free to anchor in your own chosen place if you prefer.

Such as the hands or the feet or sounds.

And let my words fade into the background.

If you are choosing to stay with the breath.

Discovering a place where the sensations of breathing are especially distinct and easy to notice.

Gathering the attention in this place.

Perhaps at the belly or in the chest or at the nostrils.

Observing the breath.

The sensations of breathing.

Expanding.

Then relaxing.

Observing the gap after each inhale and each exhale.

Finding silence and stillness in these tiny pauses.

Sometimes you may notice that your mind has wandered.

Wandered away from the breath and wandered away from my voice.

Distractions like this are completely normal.

In fact they are an important part of this practice.

Noticing distraction.

Noticing the mind has wandered.

And then beginning again.

Returning to the breath or your chosen anchor.

Over and over again if need be.

There is no limit on how many times you can begin again.

In meditation or in life.

And so,

Back to the breath.

Breathing in and knowing that breathing in is happening.

Breathing.

Breathing out and knowing that breathing out is happening.

Connecting to the present moment.

Breath.

By breath.

By breath.

Now,

Softening the focus on the breath a little.

And expanding the field of awareness to include a sense of the entire body.

Noticing the impact of the breath throughout the body.

From the top of the head to the soles of the feet.

The whole body breathing.

Noticing any sensations that arise anywhere in the body.

Warmth.

Pressure.

Relaxation.

Tension.

Softening.

Noticing whatever sensations arise wherever they may be in the body.

Without attempting to change anything.

Not judging.

Not criticizing.

Just noticing.

Observing.

Observing any sensations in the body that are moving and changing.

Perhaps the heartbeat.

A headache.

Pulsing.

Tingling.

Digestion.

Noticing how these sensations are not solid or still.

But moving and changing.

Impermanent.

If discomfort arises,

Noticing it at first.

Checking in to explore its sensations.

Then,

Giving yourself choices.

Either moving up close to the discomfort if this feels possible for you.

Exploring the edge of it.

Getting curious about it.

Remembering to return to your anchor at any time.

Or providing yourself with relief if this is what you need right now.

Maybe you need to shift your position.

Before moving,

Becoming aware of the desire to move.

And then,

Slowly and mindfully adjusting your posture.

And observe how the new sensations follow.

Observing also any emotions that surface in tandem with physical sensations.

Approaching these with the same curiosity and non-judgment.

Are they linked to the sensations in your body?

Just as with physical sensations,

You may choose to stay with these emotions.

Or choosing to return your focus to your anchor.

Or the broader experience of the body.

Observing the whole body now.

If sleepiness creeps in,

Adjusting your posture slightly to invite alertness.

Keeping the spine upright,

Yet relaxed.

Opening the eyes slightly if needed.

Where is your mind right now?

The mind will often wander because this is what the mind does.

Perhaps it is planning what you will have for dinner.

Worrying about tomorrow.

Or replaying past events and conversations.

When you notice that your mind is no longer on the body,

Or the breath.

When it is lost in thought.

Congratulate yourself for noticing.

And then,

Gently and kindly,

Returning your attention to the present moment.

Expanding your awareness now from the breath and the body to include sleep.

Noticing sounds.

Becoming receptive to sounds as they arise.

Noticing sounds that are close by.

Inside the room.

And sounds that are further away.

Perhaps coming from outside.

Not grasping for sounds.

Not searching for them.

Just noticing.

Sounds that are loud.

Sounds that are quiet.

Sounds that are constant.

Or sounds that come and go.

Maybe even hearing sounds that are coming from inside the body.

Rumbling.

Beating.

Clicking.

Allowing yourself to return to your anchor any time you need to.

Observing also the gaps between sounds.

Silence.

Sometimes even sounds that seem constant might include the tiniest of pauses.

Or fluctuations in pitch,

In tone or in intensity.

Never permanent.

Coming and going.

Changing.

Often changing.

And always some silence.

Some pause.

Some space.

Knowing that you cannot hold onto this sound.

You can only hear it in this moment.

Right now.

Not going out hunting for sounds.

Just letting sounds come to you.

Not looking to change them or push them away.

Not judging sounds.

Or deciding whether they are pleasant or unpleasant.

Really noticing and getting curious about the sensations of these sounds.

Experiencing them just as they are.

And also resting in the gaps between them.

You might find that thoughts arise.

Perhaps the mind begins to label the sounds.

Label what they are,

Where they are coming from,

What is making the sounds.

Or the mind might tell stories about the sounds.

Or be drawn into memories or thoughts of the future.

Just noticing when the mind begins to get involved.

Then gently returning to the raw sensation of hearing sounds.

Returning again and again,

If need be,

To sounds.

Sounds without stories.

Sounds without judgment.

Just sounds.

If you're finding a sound unpleasant or irritating.

Perhaps exploring the possibility of accepting that.

Letting it be.

Perhaps noticing what happens with the breath,

With the body or with the mind.

When you remain steady with this unpleasant sound.

Reminding yourself all the time,

Throughout this practice.

That you are free to make it your own at any stage.

Mindfully shifting your posture.

Slowly and with intention,

If need be.

Allowing yourself to return to focusing on your anchor.

Whether that be the breath,

The hands or feet.

Or sounds at any time.

Showing yourself the care and compassion you may need.

As you take this time to be present with yourself.

To simply be.

In your own time.

Letting go of focusing on sounds.

Dropping underneath my words.

And placing your attention on thoughts.

Just as you have observed the ebb and flow of the breath.

The changing sensations in the body.

And sounds that arise around and within you.

Watching now as thoughts rise and fall in the vast landscape of the mind.

Just as clouds move across the sky.

Perhaps touching in lightly with your anchor all the while.

Not following individual thoughts as they pass by.

Not getting caught up with the thoughts.

Just watching each one arise,

Linger and move away.

Thoughts about food.

Thoughts about time.

Thoughts about the future.

Thoughts about the past.

Thoughts about the body.

About other people.

Conversations.

Places.

Plans.

Thoughts about deadlines and obligations.

Worries.

Regrets.

Anticipation.

Thoughts about thinking.

Repetitive thoughts.

All sorts of thoughts.

Acknowledging each one as it arrives.

Recognising its temporary nature.

Neither grasping thoughts nor pushing them away.

Simply observing them coming and going.

You might find that some thoughts are quite alluring.

Quite seductive and beckon you to follow them.

If at any stage you find yourself lost in thoughts.

Plans.

Stories.

Ideas.

Memories.

Congratulations.

You have noticed.

Bringing yourself back to simply observing thoughts coming and going.

The moment you have noticed is the moment that you have stepped out of automatic pilot.

Sometimes thoughts are so powerful that they may compel you to act.

To rise from your meditation and do something.

Remaining composed.

Coming back to your anchor.

And continuing to observe thoughts.

Over and over.

Watching them pass like clouds passing in the sky.

Nothing to do right now.

Just taking the time to be.

You are not your thoughts.

Thoughts are mental events.

Coming and going.

Just like sounds come and go.

You are not compelled to act on every thought.

Nor to believe every thought is your truth.

Just observing.

Noticing.

Feeling.

Watching.

Sensing also the feeling tone of thoughts.

Are the thoughts pleasant?

Unpleasant?

Or just neutral?

Not pushing away thoughts.

Nor grasping onto or following thoughts.

It is very normal for all of us to have thoughts that we dislike.

Thoughts that we don't want.

As well as thoughts that are pleasant.

The sky is always blue.

Open,

Spacious and vast.

The clouds simply pass by in the sky.

Sometimes these clouds are heavy and dark.

Sometimes white,

Light and fluffy.

Big or small.

Numerous or few.

Sometimes the sky is obscured by clouds that stick around for a while.

Observing thoughts in the mind like clouds in the sky.

And returning to your anchor at any time that you need to.

Sometimes the sky is vast,

Empty and blue.

Free of clouds.

Just like,

Sometimes,

The mind is free of thoughts.

Noticing this emptiness in the mind when it arises.

In between thoughts.

The gaps in between thoughts.

Periods of time.

Sometimes short,

Other times longer.

When the sky is vast and cloudless.

These gaps can be a wonderful support to you in your meditation practice.

And in your daily life.

Providing moments of pause.

Giving you space to make wiser choices.

Responding rather than reacting to life's challenges and adventures.

Now,

If you would like to,

Checking in with yourself to see if there are any emotions present.

Remembering at all times that it's okay to take care of yourself.

If you find yourself feeling overwhelmed or zoning out,

Knowing that you can return to the safety of your anchor at any stage.

Or mindfully change your body position.

Or open your eyes a little.

Or even stop the practice altogether if that is what you need.

You always have permission to show yourself compassion and kindness.

Emotions.

Emotions rise and fall,

Ebb and flow.

Come and go.

Just like the breath.

Just like sensations,

Sounds and thoughts.

Emotions are not permanent.

Noticing any emotions that are present for you now.

And silently naming it if you can.

Perhaps feeling happy.

Perhaps feeling sad.

Worried,

Frustrated,

Confused.

Maybe excited.

Maybe bored.

Peaceful,

Relaxed,

Agitated.

There are so many emotions.

What seems true for you right now?

Maybe not feeling any distinct emotions.

Just feeling neutral.

If the emotion you are observing right now is unpleasant,

Challenging or difficult,

Noticing how you respond.

Is it possible to remain with this challenging emotion?

Observing it with curiosity,

Instead of aversion.

Exploring the edge of this difficulty.

Moving a little closer to it.

Getting curious.

Staying with it.

Getting just close enough to get to experience it a little more without becoming overwhelmed by it.

Always returning to your anchor.

The sensations of the feet or the hands or the flow of the breath or the sounds around you if you need to.

Always taking care of yourself when you need to be taken care of.

This time is for you.

Emotions rise and fall.

Ebb and flow.

Calm and go.

Sometimes fleeting.

Sometimes lingering.

Never permanent.

Like the clouds in the sky.

Often our bodies recognize our emotions before our minds do.

I invite you to get curious now about emotions that may be present in your body.

What might you observe?

Sweaty palms.

A lump in the throat.

Tension.

Clenching.

Butterflies.

Breathlessness.

Or warmth.

Openness.

Lightness.

Tingling.

Tears of sadness.

Tears of joy.

There are many,

Many ways that we can feel and emotions are felt differently for all of us.

Noticing now how emotions show up in your body.

Tuning into this wisdom in the body.

Letting go of your focus on emotions now.

And I invite you to open your awareness to all aspects of experience in this moment.

Not focusing on just the breath,

Just the body,

Sounds,

Thoughts or emotions.

But instead allowing any or all of these to arise in the field of your awareness as and when they do.

Allowing yourself to just be.

Allowing your experience to unfold.

Noticing what presents itself to you in this moment.

And this moment.

And this one.

Noticing the rhythm of the breath,

Sensations in the body,

Fleeting thoughts or the play of emotions in the hands.

When you find your attention has wandered,

Getting caught up in thoughts,

Remembering this is natural and expected and gently guiding your awareness back to your anchor if you need to.

Such as the breath,

The hands or the feet.

Or continuing to explore open awareness,

Allowing whatever is present to come to your attention.

And now if it feels right for you,

Bringing your awareness back to the breath.

Sensing the whole body breathing.

Air flowing in,

Air flowing out.

Noticing the subtle movements in the body as you breathe.

Remembering your breath is available to you at any time.

A way to anchor yourself in the present moment.

And that there are other options for anchoring yourself.

The hands,

The feet,

Sounds.

Whenever you need to take a moment in the middle of a busy day,

You can anchor yourself,

Even if only for a few seconds.

As we begin to draw this practice to a close,

First taking a moment to recognize the effort you have made to take this time for yourself today.

Even congratulating yourself.

Because mindfulness practice takes effort.

And mindfulness practice is just that,

Practice.

A time to practice nourishing yourself,

Trusting yourself,

And giving yourself choices.

Living less in automatic pilot,

Less reactive,

And strengthening your ability to be with whatever comes your way.

Continuing to focus on your breath.

Breathing.

Knowing that with regular meditation,

You may also begin to notice recurring patterns in your body and your mind.

Remembering that all are natural and all are very human.

Not judging.

There is no should,

No must.

Just what is.

When you're ready,

Gently opening your eyes,

If they've been closed.

Slowly taking in the sights and sounds around you.

Feeling the support of the ground beneath you.

Transitioning back to your everyday activities.

Bringing with you this kind awareness that you have taken this time to cultivate.