Being here with yourself once more in that calm and quiet that you carved out of your day to sit.
Try to keep your spine long so you can receive your breath as fully as possible.
And allow yourself to know where your hands are so if you want to use them in a moment you can.
So sense your hands for this instant,
How are they,
Where are they dropped?
And it brings to our mind some things that kind of worries us a little bit lately.
You know it's nagging you,
You know it's there.
And invite it over as if you were inviting someone really really really important into your office or your kitchen to talk about an important subject.
So maybe you prefer some tea or coffee for that person,
That worry.
Maybe it's on the couch,
On a chair.
And you can give a shape to that worry,
You can give it a look.
It could be a small version of you,
A younger version of you.
Or it could be some fancy mind created creature.
And maybe ask them what their name is.
Hi worry,
Do you have a name?
And see if something come up.
Maybe there is no name but there is a sensation that you can feel in your own body with attention.
In your throat,
In your palm,
In your heart,
In your belly.
And so you can hold some space for that tension because it's there and it showed itself.
In the next step we are going to ask that worry what does she need.
Ask your worry what do you need from me?
Because I'm really uncomfortable right now and I kept on thinking about you.
What do you need?
And I'll propose if you sing and see if she agrees on any.
Maybe you need a hug.
Maybe you need to sit on my lap.
Maybe you need me to sing you a little song.
Maybe you need me to rock with you side to side.
Maybe you need to feel my hand on your heart or my hand holding each other.
Or maybe you need to feel one hand on my heart and one hand on my belly.
Ask her and do whatever she asks.
Do it as if you were able there to completely connect.
Maybe there is other needs,
Maybe there is a need for you to let go and cry.
Maybe there is a need for you to write,
To journal about that worry,
That fear.
Maybe there is a need for you to connect with an extra person that your worry tells you about so that person helps you deal with that worry.
And if it's ok,
Stay a little longer,
Creating kindness and loving thoughts towards that worry.
Continuing to serve tea and maybe some biscuits.
Maybe your worry stays big and maybe it gets a little smaller.
Maybe for this time it allows you,
Because it's becoming much smaller,
To hold it in the palm of your hand.
To pat it.
And slowly.
Now that you know what it looks like.
Now that you know what it feels like.
Now that you understand a little better what it needs.
Maybe you can accompany it to the door for now and let that worry know that it can come back at any time.
It is welcome here.
But for now you're going to focus a little bit on tidying up your kitchen or your living room.
And so guide your worry to your door.
Make it any door you want.
It could be a big archway or the regular door of your house or apartment.
Close it behind you and turn your back to the door and look inside your room and see if you can tidy up,
Maybe open a few windows.
Maybe vacuum.
Maybe dust.
Whatever you need to do in that inside room to clear things up.
For some of us like me it could be fuming some sage or some palo cento.
Clearing the mood in the room by opening all windows.
Playing some music.
See what you're doing in that house,
In that space of yours.
And you could hang a picture of your fear on the wall or you could decide to hang a picture of the person that comes and helps you on that wall.
And then sit back on your seat here,
On your little pillow or chair.
And release your hands back to where you started,
Maybe on your lap.
And bring your attention back to a few breaths.
And maybe inhale deep with your nose and exhale with your mouth.
Once or twice you know.
And when you feel ready you can open your eyes back and come back to your daily day,
Daily life.
