Mindful Space For Difficulty

This short practice helps us create space for life's difficult moments. By grounding and finding anchor in the body and breath, we create a calm and stable base. And from here, we bring openness and curiosity, allowing whatever is present to arise - thoughts, sensations, images or memories. Giving ourselves word of comfort, if needed. A mindful pause to bring stillness when needed and kindness in moments of difficulty.

Transcript

Welcome to Waking Waves.

So as we've done before,

Let's find a comfortable position,

Whether sitting,

Standing or lying down,

And bring a sense of awakeness to your posture,

Your back straight and your head balanced,

Allowing the arms and hands to rest softly in a lapse,

The eyes gently closed or gaze lowered if this helps,

A cushion for support or a blanket for warmth,

And taking these first few moments to invite in a felt sense of openness,

Of curiosity,

A welcoming attitude towards any and all sensations,

Feelings and emotions that may be present for us today,

Not trying to push away anything or to change anything,

We will just be here in this moment with whatever we notice right now,

And it may help to rest your attention on the breath,

Following each breath as it comes in and each breath as it goes out,

Tuning into wherever the breath is most noticeable for you right now,

Or if you prefer,

The sensations in your body,

Perhaps your hands resting in your lap or your feet on the surface beneath you,

And if your attention drifts to thoughts,

Plans or daydreams,

Gently bring your attention back to the breath or to sensations in the body,

So let's take a few moments to anchor ourselves in the silence ahead,

And as we are anchored here in the breath or sensations,

Become aware of what is present for you right now,

What is most noticeable in your attention,

What comes up,

And remembering that whatever thoughts,

Feelings,

Sensations or emotions you experience right now,

They are all part of this moment,

We are being curious and open towards whatever is present,

Perhaps there's a feeling,

A thought,

A memory,

An image,

An emotion that persists,

Allow little space for it and recognize that it is here right now,

Just for the moment,

And if it is difficult or challenging,

Bringing some kindness,

It's okay,

I'm okay,

This will pass,

This has passed,

And if nothing comes up,

This is okay too,

We are not seeking anything,

Just being here,

And staying now with whatever is present,

Remembering to be kind to yourself in the silence ahead and using your anchor,

Your sensations or breathing whenever you need to,

I hope that this mindful pause helped create a little space,

Perhaps it even brought back a challenging moment you once overcame,

Or something you are overcoming,

Perhaps you looked at it differently.

Reviews

Thank you! This was a perfect pause in my work day. I feel able to carry on now.

Very helpful—self-kindness, not criticism. Patience, not shame.
Thank you!
Donna

I’m a greatful humble thankful Christian actor singer with courage to inspire and bring people together amen and so it shall be

Soothing. I’m used to background music, but the absence wasn’t missed. This helped remind me that I’m okay.

Great for beginners - we’re ALL beginners - after 5 years’ practising meditation techniques I still appreciate a simple guided pause.
As breathing is uncomfortable for me it’s refreshing for a teacher to openly acknowledge that a different anchor may be more suitable for some (I use my heartbeat). Thanks Derek 🙏🏻❤️

Derek’s soothing words and guidance led me into a peaceful and balanced state. The quiet moments allowed for space to be. ✨🕊️