Hello,
I'm Dr.
Candice Creaseman,
And this mindfulness practice is for learning to nurture ourselves through painful experiences.
The natural reaction to discomfort is to reject it or withdraw from it.
The more we engage with our pain in this avoidant way,
The less we are able to connect with the important messages of our suffering.
In this exercise,
We will learn how to lean toward in a manageable way with compassion.
We will begin and end with a bell.
Close your eyes,
Take a deep breath in,
And exhale fully.
Allow your breath to flow in through the nose and out through the mouth.
Notice how your body responds to the breath.
Is it open and receptive,
Closed and tight,
Or neutral?
Stay with your breath at a single point for a few moments,
Following the wave of the breath in and out.
Allow whatever discomfort you have been struggling against to come into your awareness,
Whether it's physical or emotional.
Notice its qualities,
How it arises in your body as sensations,
In your mind as thoughts or images,
Or in your heart as emotion.
Imagine this discomfort now is an entity outside of yourself.
Perhaps it is a person,
Some other being.
Notice that in comparison to you,
This discomfort is relatively small and vulnerable.
While it may appear menacing or frightening,
It is also small in comparison to the totality of you.
Stay with your breath as you continue to notice this object of your discomfort.
Gordon.
.
Now imagine reaching out your hand to this discomfort,
Gently holding it as you continue to ground in your breath.
Notice as your discomfort allows you to be present and supportive.
Notice any feelings of compassion or tenderness that might arise as you reach out to this pain.
Stay in this space of quiet comfort,
Focused on the breath,
Connected to the discomfort.
With no hidden agenda to eradicate or ignore your pain.
If you find yourself hooked by the story of your discomfort,
Finding reasons for or against your pain,
Gently return your awareness to the breath and your single point of connection to your pain.
So with this bite,
Stand here and close your eyes.
.
Allow the image of your discomfort to fade from your awareness,
Bringing your full attention to the breath.
Take a few breaths in this quiet space of equanimity.
May you be happy.
May you be safe.
May you be well.
