Welcome to this meditation.
It's common to tighten around your discomfort.
You tense the body when you are struggling,
Trying to rid yourself of the unpleasantness.
Instead of tightening,
You can make room for the pain.
Welcoming it and meeting it with a caring presence,
You have the power to retrain the mind.
This helps you build a non-reactive awareness.
Rather than being controlled by every challenging situation,
You can notice it,
Allow it to be present and move forward.
For this practice,
Find a comfortable position.
You may be sitting or lying down.
Give yourself a few minutes to settle.
Breathe deeply,
Allowing the mind and body to relax with each exhale.
Without ignoring the unpleasantness,
Invite in calmness.
Pay attention to the painful emotions you are experiencing.
Don't fall into the story.
Recognize how the mind and body feel right now.
Ask if it's sadness,
Fear,
Frustration or disappointment.
Just notice the general tone and experience your feeling.
Begin making space for the emotions by offering a few phrases of compassion.
Remember your intention to care for the pain rather than push it away.
Offer the phrases to the pain or difficulty.
You are welcome here.
There is a space for you.
There is a space for you.
May I welcome you with compassion.
Continue to offer the phrases for five minutes or so,
Reconnecting with your intention to tend the experience with an open and caring heart.
You are welcome here.
There is a space for you.
May I welcome you with compassion.
As you warm up,
Return the breath for a minute or two.
With each exhale,
Soften the body.
With each exhale,
Soften the body.
Let the shoulders drop down,
Allow the jojo to relax and soften the muscles in the abdomen.
When you are ready,
Slowly open your eyes and come back to this moment.
To this time.
Before you get up,
Take a moment to note how relaxed you feel right now.
Thank you for being here in this meditation.
