Hello,
It's Dr.
Katherine Cooke-Cotone.
And we're here to take a five minute pause.
A five minute pause from a compulsion.
From a symptom.
Five-minute pause.
For the next five minutes.
You do not need.
.
.
To make any permanent decisions.
You do not need to get rid of the urge.
You do not need to prove anything.
You do not need to fight with yourself.
For the next five minutes,
Your only job.
Is to wait.
And I'm here to help you through that five minutes.
If when these five minutes are over,
You still want to act on the urge,
You may choose to do so.
But for now.
.
.
We're simply creating a little space.
Begin by noticing where you are.
Notice the support beneath you.
Notice the floor.
Notice the chair.
The bed,
Or the ground holding your weight.
Take a slow breath in through your nose.
And an even slower breath out through your mouth.
Again,
Breathing in.
And breathing out.
Allow your exhale to be slightly longer.
Then your inhale.
Breathing in for four.
2.
Or And breathing out for six.
1,
2,
3,
4,
5,
6.
Again,
In for four.
One,
2.
Re,
Four,
And out for six.
One.
2 3.
4 5,
6,
Notice the urge.
You do not have to push it away.
You do not have to argue with it.
Simply notice it.
You might silently say,
An urge is here.
Knot.
I must do this.
Not,
I can't stand this.
Just,
An urge is here.
Notice where you feel it in your body.
Perhaps in your chest.
Your stomach.
Your throat.
Your hands.
Simply observe.
The urge may feel intense.
But remember,
Intensity is not danger.
Intensity.
Is not an emergency.
You are safe enough to stay here for this moment.
Take another slow breath in.
And a long breath out.
As you breathe.
Imagine creating a little more room around the urge.
Not making it disappear.
Just making room for it.
Now.
Gently bring your attention to something that matters to you.
Something you care about.
A pet.
A friend.
A child.
Partner,
Teacher.
Or perhaps a future version of yourself.
Imagine looking at them with loving kindness.
Notice what happens inside you.
Allow that feeling.
To rest.
Beside the urge.
The urge can be here.
And kindness,
Maybe even loving kindness,
Can be here too.
Now.
Repeat quietly in your mind.
I am worth this pause.
Again,
I am worth this pause.
And again.
I am worthy of this effort.
I am worthy.
Of this effort.
And not because you're perfect.
Not because you've earned it.
Not because you've done everything right.
Simply because you are a human being.
And human beings are worth caring for.
Take another breath.
Notice that you have already done something difficult.
You have not obeyed the urge immediately.
You have created space.
You have practiced choice.
Now gently remind yourself.
I can have an urge and still choose what happens next.
I can have an urge and still choose what happens next.
Notice your breathing.
Notice your body.
Notice the support beneath you.
And now ask yourself.
What would help me most in the next five minutes?
There's no right answer.
Perhaps it's continuing to wait.
Perhaps it's taking another breath.
Perhaps it's drinking water.
Perhaps it's reaching out for support.
You do not need to decide forever.
Only the next few minutes.
As we come to the end of this practice,
Remember.
You are not required to make the urge disappear.
You are only practicing not rushing.
The urge may still be here.
And you are still here too.
Take one final slow breath in.
And a long breath out.
Now ask yourself.
Would another five minutes serve me right now?
If the answer is yes,
Begin this meditation again.
Give yourself another 5 minutes.
Another opportunity to choose.
Another opportunity to practice.
One pause at a time.
One breath at a time.
One choice at a time.
