Feel your sit bones grounding into whatever seat you are sitting in and feel the spine begin to lengthen.
See if you can back the whole torso up an inch or two and notice how that shifts energetically the space of from doing to just being here.
And noticing now what feelings are present,
What emotions are present for you now.
Take a moment and internally name the one that is most prevalent.
And beginning to sense around in the body the somatic experience of your feelings.
Noticing where this feeling lives.
Each feeling is associated with different sensations.
What sensations does this feeling have?
You can name those things internally.
Notice now as you do some sleuthing around if there's any other emotions that are present now.
See if you can name one or two or maybe more.
Finding one that's pleasant or unpleasant.
See if you can begin to amplify it a little bit in a way that feels safe and stable for you.
Maybe feeding it a little bit,
Enhancing it a little bit.
Noticing how intuitive it is to grow this emotion.
You might feel as if you know exactly what it needs to hear to amplify.
You may notice now that this is the prevalent emotion.
Notice if it's possible to go back and forth from one to the other.
Can they coexist at the same time?
Now I'd like you to shift gears and recall a recent difficult conversation,
A misunderstanding,
A conversation that was challenging or maybe just an interaction.
Just reimagining it with your mind's eye.
What was the main emotion or feeling you felt during this conversation or interaction?
Or situation?
You can name that.
And now beginning to get curious and notice if there were other emotions there too,
Other feelings,
Maybe old stories or new stories,
Prominent thoughts or feelings.
Doing some sleuthing now,
See if there was something good there.
Could be the bigger overarching feeling of love or affection for someone who you had a difficult interaction with.
Maybe the comfort of the space you were in together.
Maybe a sense of being proud of your own grit or resiliency,
Your ability to hold your seat.
Choosing something and then see if you can grow that.
What does this emotion need to hear to grow?
Allow the goodness of this feeling to expand through the body beyond the body.
Allow it to fill the room.
And bringing both hands to your heart and gently open your eyes.
