Welcome to your practice,
Clarity for Solving Problems.
Before we try to solve a challenge or figure anything out,
It helps if we create space for clear thinking,
So that the solutions can come without force.
Clarity doesn't come from pushing further or thinking harder.
It actually comes from creating just enough space for the mind to be able to organize itself.
When we slow down and narrow our focus,
The brain actually becomes better at problem solving.
Not by doing more,
But by reducing extra noise and working with one thing at a time.
This is where insight tends to naturally arise.
This practice isn't about forcing answers or solving everything at once.
It's about stepping out of the overthinking that's keeping us stuck,
And creating more space between us and the problem at hand.
We don't have to force anything.
We're simply creating the conditions for clarity to emerge.
Find a comfortable position for your practice,
Where your body can soften a little,
And close your eyes if that feels good for you.
You don't need to be perfectly relaxed,
Just gently supported.
Bring your attention to your breathing,
And start to slow it down just a bit.
Add an extra second onto your inhales,
And a few extra seconds onto your exhales.
Feel yourself sitting here in this present moment,
Even if life feels a bit complicated.
Take slow,
Deep breaths in through your nose and out your mouth,
And let your breathing be a signal to your body that you aren't here to solve every problem right now.
You are just here to create space.
With every inhale,
You create a little more space,
And with every exhale,
You soften into that space.
In this space you are creating,
Start to bring to mind one problem that feels most alive for you right now.
Not necessarily the biggest challenge,
But just something real that's been taking up space in your mind.
Now imagine placing this problem on a table in front of you.
It's no longer running around in your mind,
You're simply observing it outside of you.
Name it in one word,
Neutrally,
Without blame,
Without agitation or details of a story behind it.
A simple label like overwhelm,
Finances,
Health,
Relationship tension,
Time,
Decision.
Just name it in one short word or phrase.
Now notice,
When you name it this way,
What happens?
You might feel a tightness,
Or maybe relief,
Or nothing at all.
Whatever is here is welcome,
It's allowed.
Just pay attention.
Now,
Instead of asking,
How do I fix this?
Ask,
Where am I trying to get to?
Not forever,
Just what would quote-unquote better look like on the other side of this challenge?
It might be,
I feel steady in my schedule,
Or my body feels supported.
Perhaps it's,
I'm having the conversation I'm avoiding.
It could be,
I'm not carrying this alone anymore.
Choose one end point that feels specific to your problem,
And silently name it in a short sentence.
Where am I trying to get to?
Now ask quietly to yourself,
Is this mainly my problem to solve,
Or is it a broader situation that I need to navigate?
If it's yours,
It may be a habit,
A boundary,
A pattern,
Fear,
Or choice.
If it's broader,
You may need support,
Information,
Time,
Or a different environment.
No judgment whether it's a problem just for you,
Or a broader situation,
It's just clarity.
Is it mine,
Or is it broader?
If it's broader,
Give yourself grace,
Because you might not be the only person who can solve it,
And that's okay.
You can still lean into what you can do,
And the acceptance that you can't control every circumstance.
Now,
Whether it's your problem to solve,
Or a broader situation,
Let's break it down a bit.
Ask yourself,
If I stripped away the extra details in the story,
What's at the very core of this problem?
The root of a problem usually lands with a quiet,
Yes,
That's it,
In your heart.
So sit here,
And notice if any of these land with you,
As the core or root of the problem.
Just listen to each one,
And notice if there's a yes,
A yes,
Avoidance,
Putting something off because it feels uncomfortable,
Fear,
Fear of failure,
Success,
Judgment,
Or disappointment.
Maybe the core is beyond my control,
Overcommitment,
Lack of structure,
Lack of support.
Maybe it's unclear priorities,
Perfectionism,
Or an energy mismatch.
Now,
Name the core of the problem neutrally in your mind.
For example,
The core of my problem is trying to control,
Or the core of my problem is unspoken needs.
It's not a flaw,
It's simply information.
Now,
Think of one small thing you can do in order to move forward through this problem,
Rather than around it.
I will send one email.
I will find a time for that conversation.
I will choose to speak kinder words.
I will put $10 a week aside for my goal.
Just one small action you can take that would help you move towards a solution to this problem.
Not all figured out,
But small enough to be doable.
Now,
Even if that small doable thing can be done in the next day,
Week,
Or month,
See if you can ask yourself what is one teeny tiny thing I can do today in order for that small thing to be even more doable.
Let's break it down even further into the simplest step.
Maybe it's,
I'll simply open my computer,
Or I'll take a look at my calendar.
Perhaps it's,
Today I will write one sentence,
Or I will set my alarm every hour to remind me to fill my water bottle.
You're not solving everything,
You're simply scheduling forward momentum.
Take a deep breath in.
And on your exhale,
Imagine yourself doing that one teeny tiny step.
And see that step completed.
Soften your body a little bit more and feel the relief of follow through.
Not the final outcome,
Just the act of doing one tiny thing.
Take a slow breath in.
And a long breath out.
Now repeat after me these phrases silently to yourself in your mind.
I don't need the whole solution right now.
I simply need clarity about the core of what I'm facing.
And I just need one real but tiny step towards moving closer to a solution to this problem.
Feel the steadiness underneath you again.
And start to wiggle your fingers and toes in this moment.
Let your eyes open when you're ready.
And remember that not all problems are meant to be solved immediately or even alone.
Be kind to yourself as you navigate this challenge one step at a time.
And continue to create more and more space to invite clarity as you take your first steps towards a solution.
You've got this.
Feel free to use this practice as many times as you need to,
To continue to move towards that solution.
Thank you for practicing with me today,
And I look forward to our next session together.
Bye.
