And close your eyes,
And sort of moving your body to let go of the excess energy that may be there.
Maybe tap your feet on the floor,
Wiggle your butt,
Deep breath,
Let that excess energy just go.
And settle in,
Feel your butt in the seat,
Find your balance left to right,
Front to back,
Finding a posture that's alert but not stiff,
Allowing the shoulders to drop from the ears,
Dropping the tongue from the roof of the mouth,
Letting the jaw go slack.
And as you just settle in,
Scan the body with your awareness,
With your attention.
Any part of the body calling for your awareness,
Wants your attention,
You can just bring your attention to it and sit with no judgment,
Not trying to change it.
Maybe smile gently at that body part and just sit and listen for what it wants to say.
Start bringing to mind an area that's frustrating to you or gratitude seems to be missing,
Maybe something you're sad about or you have anger toward.
Let's not have it be some traumatic incident,
But just something in your life that you might be worried about it or upset about it.
It's got no heart,
No love for you in that.
Notice how you feel about that area,
Where you feel that in your body and what it feels like.
If you have anger or you have sadness or you have fear or worry,
Just where in the body do you feel that?
What does it feel like?
Sitting with that area,
How that feels for you.
Just being with it,
Noticing it.
I know sometimes it's difficult to be with hard feelings,
It's why they're hard feelings.
You can just notice it in the body and remain aware of it.
Notice does it have a shape or a color to it?
You might start moving from being sad or being angry to having sadness,
Having anger.
You do have it,
Notice there it is in your body,
You have it.
Moving around this area,
Things may come up,
Thoughts,
Actions to take,
Thoughts about actions to take,
Ideas.
You can just let them sit,
You'll remember them or you won't,
But just notice them.
You're not trying to fix this,
You're not trying to change it,
You really are simply acknowledging its existence in your life,
There it is and it feels this way in the body.
Noticing,
Poking around a little bit,
Around the edges sometimes of the area or the issue.
There might be something next door there is to be grateful for.
Just sometimes asking the question,
If I were to be grateful for something around this issue,
What might it be?
Just breathing into the edges,
Seeing what you see.
You know,
If it's someone you're angry with,
Do you also love them?
If it's just something you're worried about,
Is there anything around it that there is to be grateful for?
And the answer may be no,
Not right now,
And that's okay.
But if there is something,
There is,
And you can have both things,
You can have the worry and the opportunity,
You can have the love and the anger,
You can have the fear and the challenge,
And you can have both.
This is just a practice of sitting and noticing both.
And if there is gratitude there and you are noticing that,
You can sort of give,
Ask,
See,
Notice,
Does that have a shape or a color or a place in the body?
Identifying that and giving that some reality,
Just noticing what's there about it.
And what's the experience?
Just noticing what it's like to have both,
And is one bigger than the other now,
And how you can play with that.
You can return to these anytime you like.
You're welcome to come back and poke around some more.
For now,
Just take another couple of breaths and open the eyes,
Come on back.
