You can take your seat.
You can be seated on a cushion with your legs crossed loosely in front of you and your hands resting gently on your thighs.
Or you can be seated on a chair with your feet planted firmly on the ground and your hands resting gently on your thighs.
And we'll go ahead and just start to pay attention to the body.
Just checking in with how your mood is right now,
How you're feeling.
Just checking in with how your mood is right now,
How you're feeling.
Seeing if you can sit in an upright posture,
One that feels comfortable that you respect.
Tucking the chin slightly,
Feeling the stretch in the back of the neck.
And you can either bring your hands out in front of you and open them like you would a book,
Or you can visualize yourself doing this.
And I want you to take everything that you are nervous about right now or have doubts on or worries or frustrations or anger.
And I want you to label it and name it and see it landing in your palms.
These can be fears about upcoming conversations,
Frustrations over past conversations or future conversations.
This can be anger from the outcome of those interactions,
From the misunderstandings.
Starting to really name any fear that's here,
What you may be scared of and just see it all piling up in your hands.
You can put blame in there as well.
Anything that you're really holding on to,
That tends to hold you back in conversations,
At work.
Just see it all piling up.
And notice if it's become tangible,
If there's weight to it.
Maybe it takes a shape,
A form.
And once it becomes heavy,
Once it becomes an object in your hands,
I want you to find a place to put it down.
You could see yourself opening up a drawer and putting it in there and shutting the drawer.
You could see yourself throwing it over a fence.
You could see yourself throwing it into the open space.
You could see yourself in the ocean,
Being put in a hot air balloon,
Lifted up into the sky.
And say,
I'm putting this down now.
And as you put this down,
Watch it disconnect from you,
Detach from you,
Move away from you.
You can go ahead and bring your attention now back to where you are in this moment,
To your feet,
To your hands.
Bring your attention to your belly.
And take a deep breath in.
And exhale out the mouth.
And when you're ready,
You can blink your eyes open and move back into activity.
