This is a practice to help us when we need to deal with difficult situations.
As you might have noticed,
As human beings we have a tendency to turn away from difficult situations and in mindfulness we do things differently.
We turn towards them.
We acknowledge that they are there and right now they are part of our experience and there are ways that we can give ourselves some support to turn towards the difficult when we need to.
So take a comfortable seat with your spine nice and straight and your muscles soft.
To start with just gain a general awareness of your body breathing.
Your whole body sitting here breathing.
Notice how even with your eyes closed,
Even if you're not looking at yourself,
You have a general feel of your body,
The space it occupies,
The shape of it,
The outline of it.
And where do you feel the breath in your body?
Do you feel it in your belly?
The rising and falling of the belly with the breath or in your chest?
Or do you feel it around your nostrils with a cooler going in and warmer air coming out?
And wherever you feel it,
Just rest your attention on your breath for a few moments without needing to change it,
Without needing to make it any longer or any deeper,
Just noticing your breath as it is.
And now bring to mind something difficult.
It might be something that you are going through right now.
It might be something that is happening regularly in your life.
Or it might be something from the past which might still be affecting you.
And first of all,
As you think of this difficulty,
Notice your reactions.
Is there an impulse to push it away?
Is there an impulse to take your mind off it and forget about it?
Or are you reaching for something comforting like food or a person or your phone?
And now bring to mind someone who embodies love,
Kindness and compassion for you.
This could be a person that you know,
It could be a friend,
It could be someone from your past,
Someone that you would feel safe with and protected by.
It could even be a historical figure,
Someone that you've heard about but never met.
Or it could be a symbol,
Any symbol,
Like a big cloud of compassion,
Anything which stands for love and security for you.
And I'd like you to imagine this person or this symbol hugging you,
Encompassing you,
Holding you.
Make it bigger in your mind.
I'd like you to really feel embraced and encompassed totally by this figure of love and compassion.
And feel the acceptance that comes from this figure.
Feel the kindness and feel the strength surging in you.
Now that you know that you are protected,
Now that you know that you're not alone.
And now with this figure still hugging you,
Turn towards this difficulty in your life again.
And as you face it,
I'd like you to still feel the embrace and hear this presence say to you,
It's okay,
You are safe.
I'm with you.
You can do this.
We can do this together.
You are enough.
You've always been enough.
You are strong.
You are resilient.
You are lovable.
And it's okay.
We're going to get through this.
You're facing the difficulty.
And every time you notice that old,
Practiced impulse to turn away from it,
Just face it again.
We really are training our brain,
Training the amygdala to not overreact and to know that it is safe and you are safe even in the presence of unpleasant emotions and unpleasant thoughts.
Even in this situation,
It is okay to relax and you can relax.
And after a while you might notice that with this figure in your mind offering you support and you're acknowledging the experience,
You might find that this difficulty is not as challenging anymore.
You might notice that it doesn't quite feel the same.
And before we bring this meditation to a close,
I'd like you to thank yourself for doing this today,
For devoting some time to your own well-being.
It is a gift,
So thank yourself for it.
And when you're ready,
You can open your eyes.
Enjoy the rest of your day.
