Let's begin this practice of sitting with difficult emotions by finding a comfortable posture,
Either seated on a chair or cushion or lying on the floor on your back,
Taking this time to make yourself as comfortable as possible in your chosen posture,
Feeling your weight connect to the surface that you're on.
And as you settle into comfort,
Begin to notice your breath as a way to come into your present moment experience.
Allow your breath to be just as it is.
There's no need to change it.
And as you come into presence,
Welcome a softening,
A letting go of any held tension.
As you place your attention on your breath,
Allow it to relax you just a little bit further and then become aware of your physical sensations within your body.
Notice if there are any difficult emotions arising that are making it more difficult to be present.
You might notice where in your body you're feeling these difficult emotions.
And if you feel cold,
You can place your hand on that area,
Whether it's the throat,
Chest,
Or belly,
Or any area that's specific for you.
This gesture is showing you that you cherish yourself and support yourself.
Do your best to let go of the story around your emotions.
Let go of any expectations you might have and simply feel the sensations within your body.
This practice is not about what you're experiencing.
It's more about how you're responding to those sensations.
When you allow yourself to feel these sensations,
You have the choice to respond to them in a positive way so that you don't allow you don't allow these emotions to control you.
And right now,
As you're sitting in your present moment experience,
You are choosing to respond to your emotions with compassion and loving kindness,
Staying in the present moment,
Continuing to notice and accept your emotions and your physical experience.
Begin to inquire within and ask yourself,
What is it that would help me in this time?
Or maybe,
What would best serve my experience?
Right now,
You have an opportunity to let go of the story,
To feel your emotions and meet these feelings with kindness.
And you might offer yourself the phrase,
I am here for you,
Or I love and care for you.
Just like a friend or a loved one might offer support to you,
By showing yourself this love and support,
You can create a safe space for your emotions to come forward.
Now take the next few moments of silence to offer yourself love and nurturing to this area where you're sensing strong emotions.
If that feels difficult,
You might imagine this loving,
Nurturing experience coming from a loved one,
Or maybe coming from some other form of energy.
Knowing if anything becomes too challenging,
You can always place your awareness on your in-breath and out-breath as you re-center and then return to the practice.
Begin to deepen your breath,
Let the inflow of air bring more love,
More nurturing to anywhere in your body that might still need it.
Now,
With each breath in,
You have an opportunity to pause,
Be with your emotions,
And meet those emotions with love and compassion.
Know that you can take this pause,
Recognize your strong emotions,
And meet them with love and compassion anytime you need,
And come back to this practice as often as you need.
Now begin to become aware of your surroundings,
Noticing any sounds in the space you're in,
Sounds near to you,
Others farther away,
Becoming aware of the air as it touches your cheek,
Aware of your whole body,
The length,
The width,
And the weight of it.
And soon this practice will end with the ringing of a bell.
I invite you to gently wiggle your fingers and toes and slowly blink your eyes open.
