Close the eyes if that feels safe.
If at any point in here you want to open your eyes or readjust or do anything,
Feel free to participate for yourself any way that feels.
Listen to your guidance about how to participate.
And then feel your feet on the floor,
Your butt in the chair.
Wiggle the shoulders.
Yawn them if you got them.
And get yourself settled into the body.
It's alert and awake but not stiff.
Allowing your awareness to scan the body.
And any place in the body that has,
That's calling for attention,
You'll notice and you can just rest your awareness on that body part.
You're not trying to change it or do anything with it.
You're just resting some non-judgmental awareness on that body part.
Sitting with it.
Allowing your awareness to find the breath.
Noticing the experience of how it feels to breathe in.
The sensations of breathing in.
Temperature.
Any other sensations that come along with it as it comes into the body.
Noticing the sensations of the chest as it expands.
And then relax it.
And the sensations of exhaling.
Whatever rhythm feels right.
And when the mind wanders,
There's your anchors,
The breath.
And if you like,
You can label in and out.
So there's something for the mind to hook on to and come back to.
Bringing to mind the issue or the area that you want to go to work on today.
And becoming aware of how that feels in the body as you think about this issue.
Moving your awareness from the issue just to the body.
Where in the body do you feel it?
Noticing the sensations.
Is it heavy or light?
Tight or loose?
Might not have that temperature or any of those,
But you're just noticing.
Does it have a color?
Does it have a shape?
Does it have a weight?
Again,
Just being aware of how it feels.
And noticing intentionally.
Just allowing for the sensations to exist as the sensations.
You might say to yourself,
It's okay that I feel this way.
This is the way I feel and that's okay.
As you allow it to be.
You might explore,
Notice,
Or create just accepting that it's there.
And that you're this way.
It's okay that I'm this way.
Sometimes that's easier if you soften the eyes and breathe through a smile.
And just notice that you're okay.
And it's okay.
Sometimes you might want to just create the experience of being compassionate with yourself.
Kind to yourself.
And you can turn back toward the issue or the area for a moment.
Feeling this way in the body.
When you think about this area.
And accepting that this is how you feel.
When you look at that area.
Is there anything to appreciate about that area?
Is there a lesson?
Are there positive aspects that you can appreciate?
Maybe you can appreciate how courageous you are to even look.
Strong or powerful you are.
And you're willing to sit in the uncomfortable emotion.
You can appreciate.
As you find.
What there is to appreciate.
And notice how that feels in the body.
Where you feel it in the body.
Does it have a shape or a color or a weight?
Is it heavy or light?
Allow yourself to sink into that experience as well.
And a small,
Soft smiling in the eyes sometimes helps.
And just.
Notice what that feels like.
You may notice.
That around that sensation.
Gratitude is available.
You can notice if that is a distinct feeling for you.
A different vibration than appreciation.
And if it does,
Just notice what gratitude feels like in the body.
Where it's located.
You might have other people involved in the situation you could be grateful for.
Notice that you both have.
An awareness of the way gratitude or appreciation feels.
And you have awareness of how.
The issue itself feels.
You can have both.
Breathing into the appreciation or the gratitude.
See if it's possible to expand that with the breath.
You can put your hand over where you feel the gratitude and your other hand where you feel.
The tension,
The frustration or the resistance.
Just noticing how they feel.
Just breathing into that area.
Acknowledging yourself for doing the work.
Noticing any changes in either.
Maybe wiggle,
Wiggle your fingers or toes.
Open the eyes.
Come on back.
