Deciding where you'd like to practice and finding comfort there,
Closing the curtains on the outside world by lowering your gaze or bringing your eyelids to meet.
The intention of this practice is to help you stay present and open in the face of difficulty.
This practice calls out your ability to see things exactly as they are and help you radically accept them.
So putting aside anything that can be done later and letting yourself be here,
Bringing to mind a time that was difficult or perhaps considering what's currently difficult for you to accept,
Noticing if there's resistance and accumulation of judgment and as you recall this moment,
See if you can stay within your body rather than in your mind,
Noticing what it feels like or felt like to be in the moment.
Without replaying or getting swept up in the details,
Can you get a sense of what it feels like to be you grappling with this resistance?
Where can you feel it in your body?
Where does the emotion sit?
What does this difficulty do to your posture?
As best as you can,
Label the experience,
I am noticing difficulty accepting and whatever that might be and holding this difficulty lightly in your awareness.
Come now to soften your body,
Smooth out the muscles of the forehead,
Relax your jaw,
Allow your shoulders to drop towards the floor,
Bringing your hands to rest on your thighs or down by your sides,
Turning the palms to face upwards,
Beginning to open up any other areas where you may be holding resistance,
Opening through your chest,
Relaxing your belly,
Allowing the legs to be heavy,
Allowing yourself to feel a little taller,
More aligned and gently bringing a soft subtle smile to your lips,
Just enough so that you can feel it but someone else wouldn't necessarily notice it and just really adopting this change of posture,
Trying this outfit of acceptance on for size and the body tenses,
Recoils and the half smile begins to fade,
Opening up,
Your breath be steady and easy through the body,
Paying attention to your open palms,
Open chest and your soft smile.
As you continue to sit here in your willing open stance,
Begin to turn the mind with some words of encouragement,
Those little reminders that you're not allowing or resigning,
You're simply accepting reality as it is,
And these phrases may be,
It has happened,
It is what it is,
Feels more fitting for your circumstance,
These phrases or words speak your truth,
Seeing if growing that half smile helps,
Being gentle with yourself if other emotions begin to rise,
What is here with you as you complete this practice,
Might feel like a lot,
Not much at all,
Efforts and shift in attitude is an act of self-care,
Self-soothing,
Nervous system know that yes,
There's difficulty here,
Defense system activation,
Continue to allow the effects of your open posture across your being,
Beginning to move your attention away from your posture,
Just go,
Taking this moment to thank yourself for being willing to turn your mind towards acceptance,
Easy feet,
You're here,
Gently now moving your body,
Lifting your gaze and coming back to your environment,
