So,
Find a place to relax and unwind for a few minutes.
During this time I will encourage you to switch off your phone and find a quiet space.
I'd like to take a moment to introduce this relaxation process that was inspired by Eugene Jendon who introduced it as an exercise called focusing.
My interpretation hones in on sensing and the awareness gained through relaxing and using probing questions through a process of discovery,
Insight to settling the system when there is discomfort or anxiety around worries or problems.
This relaxation will begin by allowing you time to unwind,
Slow down the mind and bring stillness to the body.
In a more relaxed state your mind will be open to your feelings and senses whilst relaxing in a safe space.
In this relaxed space you will be able to explore a worry or problem and follow a process of sensing the aspects of it that may allow ease in the discomfort or anxiety around it.
So let's begin by unwinding the body in a sitting or lying position with your arms and legs stretched as much as you can and having support for your head.
Use cushions or pillows to help create the most comfortable conditions.
In order to feel relaxed in a stressful situation you must first learn to relax in ideal conditions in order to grow that feeling in the body in the optimal environment.
Now you can take a moment to let the eyes close or ease your gaze.
Begin to notice your breathing,
The breath in and out and the pauses in between.
Notice the movement in the body as you breathe and the sensation of breathing and bringing fresh energy into the body and the inhalation and letting go of anything that doesn't need to be held onto and the exhalation.
Notice the muscles in the face as you breathe and release any expression.
Allow the cheeks and the jaw to relax,
Letting the tongue release from the roof of the mouth,
Allowing space between the teeth.
Starting another inhalation,
This time follow the breath into the nose and down the throat into the chest and stomach.
Then on the exhalation let out the breath with an audible sigh.
Repeat this process a couple more times,
Breathing in through the nose and again.
Then let the breath fall into its own natural pattern and notice how focus on the breath created stillness in the body and possibly some release of thoughts in the mind.
As you relax more deeply in this relaxed space,
Ask yourself,
What is the biggest worry or problem I have right now?
Try to resist picking it apart or looking for a solution.
Simply feel the worry in a broad sense,
In a feeling way more than in a thinking way.
Try to get the feeling of this problem by describing how it feels in the body.
An image might come to mind and words to describe it such as tight,
Hot,
Cold,
Twisted,
Or buzzy,
Or something else.
Try to find a few different images or words to describe the feeling and let yourself find the one that seems to be the best fit.
Hold that image and repeat that word a few times to yourself.
Sense any feelings in the body with curiosity,
As if you are observing it from the outside.
Noticing and sensing,
Focusing on feelings and sensations as you do this.
Go back and forth between the description and the senses in the body.
Notice when you feel the right fit,
When the word or image really clicks and feels like the sense in the body.
It might take some trial and error,
And possibly going back to more images or words to find that best fit.
What is the biggest worry or problem I have right now?
Picking one thing and trying to just feel into that sense of what it is,
In a broad sense of it,
Rather than the details.
Just let yourself feel what that's like.
Just naming that worry or problem,
Just notice what happens in the body and any sensations you feel,
Any images that come to mind.
Going through some words to describe that feeling of this worry or problem.
Describing different words,
Observing this from the outside,
Noticing any sensations in the body,
Noticing any relief or shift when you feel the best fit,
When a word seems to resonate with that sense of the problem.
And when you have come to a point when you experience the best fit,
Just allow the feeling to sit with you as you continue to think of this sense,
Of this problem,
In this way,
In this relaxed space.
And then just ask,
What does it need?
Try to let the body answer with sensations rather than trying to solve the problem by thinking.
Continue to ask,
What would it feel like if it was all okay?
Keep trying to introduce different senses into the questioning,
Back and forth with the problem or worry.
Remember to allow yourself to resist trying to solve the problem or pick it apart,
Or even ruminate in what it was.
Simply relax into the sense,
The broader sense of things.
This may take some time and repetition of this process to feel a shift in your sensation of this worry or problem.
But it's important to notice any change,
However slight,
In your perception of the problem as you work through this exercise.
Notice your breathing.
Notice any tension in the body,
A release of tension that was there previously.
Notice any ease in your face or expression,
In your forehead,
Or in your head.
You may need to go through this process a few times before feeling a shift,
And that's perfectly normal.
You can go through the process of naming and describing the worry and what it needs as many times as you need to find the right fit.
Or you may choose to repeat this exercise to address another worry or problem that has been on your mind.
As you prepare to finish this process and return to being awake and aware,
Let any images or thoughts fade back to where they came from.
Take one last moment to reflect on what you learned.
Perhaps it was just feeling calm or being at ease with yourself.
Each time you do this exercise,
You may have a different experience.
Sometimes you may feel a great shift in the way you sense the worry or problem,
And other times it may seem like things don't budge at all.
This is perfectly normal,
And if you don't feel a shift,
It doesn't mean that you're not doing it right,
Or that the problem is unresolved.
You may just need more time or another chance when your body can sense it in a different way.
Now,
Let the eyes open again and become aware of your environment,
Moving and stretching the body as you need to,
Come awake fully and aware.
As we finish,
I wonder if I can ask you to bring the awareness you had during this relaxation with you into your day.
Notice when and how you sense things are off,
And ask,
What do I need to settle the system?
I'm curious to hear about your using this process and this experience.
I look forward to you joining my other relaxations.
