Welcome,
Thank you for being here.
In this practice we're going to be building capacity to navigate emotional stuckness.
And let me just share a few things with you before we start because I would like to invite you to approach this practice with a lot of self-care and tenderness.
So when we work with emotional stuckness we are connecting with difficult emotions and it is important that we bring to the practice something that is workable.
Meaning that it is not recommended to work with something that can be overwhelming.
So choosing something that is mild.
So we start where it feels easier and then we build the muscle of being able to be with whatever arises.
And also at any point throughout the practice if you notice that you can't be with what is there in the moment,
I suggest you to open your eyes gently if you have them closed,
Taking a few deep breaths and focus on the exhalation or maybe even moving gently the head and the torso to the sides.
And if this doesn't help you can of course pause the practice altogether and come back to it another time.
Thank you for being here once again.
So let us begin with our practice.
As always take a moment to find a comfortable way of sitting that allows you to be upright and at ease.
Finding comfort in your posture.
Letting the eyes and the face be soft.
Lowering the gaze or closing the eyes,
Whatever is most comfortable.
Dropping the shoulders.
Letting the arms and the hands rest easily by the side of your body.
And to help you collect your attention we're going to take a few deep breaths here.
Inhaling deeply and exhaling slowly.
At your own rhythm,
Deep inhale,
Gentle slow exhale.
You might be noticing any tension or tightness and see if this can be easily released.
We can bring the breath to that area,
Inhaling,
Recognizing what is there and through the exhale we invite release and softness.
Release and softness through the out-breath.
Notice how does it feel to invite softness,
Release,
Maybe relaxing a little.
See if you can bring a sense of a smile,
A smiling into that,
Becoming softer,
Releasing.
So maybe letting a smile come on your face,
Showing up on your lips gently.
Bringing that smile also to the area in between the eyes.
We're smiling through your eyes.
And now allowing the breath to go back to its natural rhythm.
Letting the breath be natural.
And as you're sitting here,
Notice the contact with the earth underneath,
Noticing the touch points,
The sitting bones,
And letting yourself be held in this unconditional support the earth offers us in every single moment.
And now the invitation is to bring to mind an act of kindness that you witnessed recently that touched your heart.
It might be the smile of a stranger,
A hug from a friend,
An act of service,
Any act of kindness that you can recall in this moment.
Or maybe for you it is a beautiful place or landscape that you appreciate.
Whatever it might be,
Allowing yourself to be with that sense of love or appreciation that might come,
Even if it's very subtle,
Breathing through that.
And from this inner space,
We're going to connect to a stuck place,
Reflect of a stuckness that is present in your life at the moment.
And remember that it's important to not go with a situation that can easily trigger overwhelm,
But rather something that is workable.
So where do you feel stuck?
What causes some difficult emotions to come up?
Let it be an ongoing harmful habit,
A conflict with somebody,
An unmet need.
What is it that is there for you at the moment that feels difficult?
And now within that situation,
Sense what's going on within you,
Contacting the primary emotion or emotions that come with it.
Might be not so clear,
Then try to go with what is most present,
Give it a go.
Is it frustration,
Sadness,
Fear,
Anger?
And we begin to recognize seeing through mindfulness,
Recognizing what is present without doing anything else.
You might even say,
Okay,
There is sadness here or I feel stuck or I feel angry,
Whatever it might be.
Here we're just recognizing with a non-judgmental attention.
And as you're recognizing what is here,
Also connecting to your breath,
Noticing the exhale,
Allowing yourself to find some space in the midst of recognizing an emotion that might be difficult to be with.
And now setting the intention to allow your inner experience to be just as it is,
Whatever emotions are there,
Can we let them be?
Whatever is here,
Not try to fight it,
Fix it,
Change it,
Instead softening into it and letting it be here for a moment.
As gentle as it is possible for you in this moment,
You can even try saying,
Yes,
I can hold this,
Or yes,
This is here,
Let him be,
Let him be.
Softening into that,
Allowing and getting closer into the body now.
Where is this showing up in your body?
With an intention to be open and curious,
We inquire into the felt sense of our experience.
Where do these emotions show up in the body?
Maybe placing a hand on that area,
Staying present with the felt sense of your experience.
Contacting these emotions as physical sensations.
Can you notice any tightness,
Clenching?
Is there a squeeze?
As you contact whatever sensations are there,
Remember to bring openness and curiosity to what is here now.
And staying connected to that place inside of you,
Now try to ask and to listen from a kind and compassionate presence.
How does this place inside of you want you to be with it?
What does it need?
And perhaps bringing a gesture of tenderness and care.
And now we're calling on a compassionate presence that maybe is coming from inside of you,
Or in this moment is coming from another being,
A friend,
A family member,
A pet,
A teacher.
Whoever you feel that you can trust in their care and compassion.
So from this compassionate presence,
What if you ask that part of you,
What do you need?
Is it acceptance?
Acknowledgement?
A hug?
A smile?
Is it a particular message?
All is well.
This shall pass too.
You're doing great.
You're doing your best.
And breathe through that,
Bringing that sense of compassion,
Of care,
Of tenderness to your whole being.
And now letting yourself rest in this space that is there for you.
A space filled with care and compassion.
No need to do anything,
Say anything.
Just taking a few moments to rest in this kind presence,
Even if it's very subtle.
Trusting that you can hold that stuck place with this compassionate presence now and in the future.
And as we are coming to the end of our practice,
I invite you to gently open to the space around you.
Notice again that support of the earth underneath.
Opening to any sounds.
And taking one last moment to appreciate yourself for showing up here for your practice.
Thank you so much for choosing to practice with me here.
And I wish you well.
