Hi friend,
Welcome to today's session.
When you begin tuning in mindfully to your experience,
You may also start to notice your difficulties and struggles.
Part of mindfulness is recognizing what you need in these moments.
This exercise offers a concrete way to pause and look at your needs in a given moment.
We usually take time to look at others' needs,
But we do not take time to meet our own needs.
So today,
We will look at meeting those.
Today's session will have longer pauses than most are used to.
These pauses can be uncomfortable at times because they create gaps that require us to begin concentrating on ourselves,
Which many of us deflect from.
We often put our self-care and needs to the side because we see our needs as selfish.
What if you can respond in a way that promotes your wellbeing and freedom and not in a way that perpetuates your pain and suffering?
Let's go ahead and get started with today's session.
Sit up as straight as you can and gently close your eyes.
For this practice,
It is helpful to start with a concentration practice to truly settle.
Pick a location in the body where you can feel the body breathing and tune in to the sensations of the breath.
In the beginning,
We will take some time to breathe and slowly scan the body on your own.
Continue to breathe for a little longer.
Now that you have settled in,
Consider a recent situation that you found difficult or painful without falling too far into the story.
Acknowledge how this experience feels in the present moment.
With the memory and experience present in your consciousness,
Ask yourself what you needed in that moment.
Focus on general emotional needs like compassion,
Understanding,
And insight.
What would have helped you with this difficulty?
When a need pops up,
Say to yourself,
I need it and fill in the blank.
Continue to tune in to other needs,
Really pausing to acknowledge each one.
Now turn your awareness to your experience in the present.
Refraining from stories and goals,
Ask yourself what you need right now.
Let go of thoughts about getting stuff done,
Completing tasks,
And pleasing others.
Focus on your deeper needs of self-care,
Patience,
Or whatever is true for you at this moment.
Wrapping up this exercise,
Reflect on your own capacity to meet your needs.
Can you do something to meet those needs right now?
Are there any needs you have that are not within your power to fulfill?
Offer yourself self-care,
Compassion,
And patience.
Take care,
My friend.
Please feel free to share anything with me I can do to help.
