Today,
We will work to settle our minds with thoughts that may be troubling us.
Come to a position that brings you comfort.
Either sit up straight or lie down with the spine straight.
Take a few deep breaths at your own pace.
Reach into your mind and connect with thoughts that are mildly or moderately troubling you.
Troubling at a level of 3 or 4 on a scale from 1 to 10.
Once you've named a few,
Either 1,
2,
Or 3,
Reach into your body and see if you can find where you experience the emotions under those thoughts by doing a short body scan.
Imagine that thoughts are at the top of the iceberg and feelings are beneath them.
Is there fear,
Sadness,
Anger?
Take a few moments to explore.
Then see if you can experience the sensations of those feelings.
Where do you feel them in your body?
What do they feel like?
Are any other feelings or thoughts coming up as you explore this?
Perhaps a fear of not getting it right,
Shame,
Frustration?
Whatever is there and wherever it has come from,
Just let it be there without analyzing its roots.
And now imagine a small child,
A puppy,
Or a kitten.
Something that has absolutely no intention in this life other than to exist.
Someone who has no intention to create harm.
Imagine that small being,
That helpless being,
Experiencing the emotions you're experiencing in your body.
Something filled with grief or fear,
Hopelessness or anger,
Anxiety or frustration,
Maybe numbness.
Imagine this innocent being expressing that emotion.
Maybe not through words,
But actions.
Perhaps weeping or shaking or curling up into you.
How would you react to that?
What would you do in this moment to support that little being?
You might say a few words,
Even if they don't comprehend words much,
Still you'd probably speak soothingly.
Practice holding space for those feelings and asking yourself to be there,
And then offer yourself the same care.
You imagine yourself offering that innocent little being.
Practice having empathy for your own suffering the way you would for the suffering of others.
How would you try to make that little puppy,
Kitten,
Or child feel safe in this moment?
Sit with your own emotions with the same level of care and support.
Whenever a new emotion arises,
Allow it to be there too,
Holding space for it however feels right for you.
When you are ready,
Return to the environment and breathe naturally.
I hope this helped with your worries.
If it comforted you,
Let me know how you visualize your self-talk.
Perhaps it was your inner child,
A small animal,
Or something else.
Thank you for letting me be part of your journey.
