I'm Dr.
Diana Hill,
A clinical psychologist and host of Your Life in Process.
If you want to learn more of my offerings,
You can go to drdianahill.
Com.
One of the paradoxes of being human is that often the things that are most painful to us in life are also the things that are most meaningful to us.
When we engage in purposeful activities like parenting or owning a pet or service work,
Helping others,
It often brings a lot of discomfort.
In this practice,
We're going to explore something that is painful to you and look underneath to see what it means about what you care about.
Go ahead and close your eyes.
And let yourself settle into the present moment by first just settling into your body,
Wherever you are,
Whatever position you're in.
You can notice where you make contact with the ground or chair.
You can notice the space that's around you,
The air.
And you can also notice the space inside of you.
As you breathe in,
Air fills up,
Your body expands,
Your heart,
Lungs,
Your belly.
And as you breathe out,
Let go and relax a little into this space that's right here,
Right now.
Slowing your breath down so that you can settle into this moment.
And every moment holds things that are difficult,
Uncomfortable.
I'd like for you to bring to mind something right now,
Right here,
That's uncomfortable for you.
It may be an emotion,
A relationship,
Something about work,
Something about our planet.
But just choosing one thing that may be eating away at you a little,
Wakes you up at night,
Pops into your mind during the day,
That's uncomfortable.
You can notice that there's a storyline around this discomfort.
Without getting caught in the story,
Drop into your body and where you feel this painful thing.
Notice where you feel it,
Its sensation.
But also notice the qualities of this pain.
Is it heavy?
Is it light?
Does it have a texture to it?
Color?
Is it moving?
Is it changing?
And so we just begin with being with what is the feeling in you.
Often we don't want to feel so we push it away or we override it,
We distract ourselves.
And right now you're just giving permission for this feeling to be here by observing it,
Allowing it,
Softening around it.
And breathe.
And this discomfort,
This pain is here.
Because there's also something that you care about that's related to this.
Moving attention to your heart.
What is it that you care about that's underneath this painful thing?
What is it that's important to you?
And as you made space,
Continue to make space for the discomfort,
Can you also make space for that care in your heart?
What is the color of that care?
The weight?
Texture or the movement?
What is it like in your heart to be with that caring space?
And can you allow that caring heart to spread so that it also cares for this discomfort?
You hurt because there's something important to you about this.
So you can allow that care and that caring heart to expand and spread.
Let the edges of your heart dissolve and allow that feeling of care to wash over your whole body and expand outward so that it holds all of you,
Including this discomfort.
You can allow that care to expand into the space around you in the room so that when you breathe in,
You breathe it in with your in-breath,
Care.
And when you breathe it out,
You breathe it out with your out-breath,
Care.
There is more to you than this pain.
This pain is showing you what's most important to you.
And it's showing you that you have a loving,
Caring heart that's available to you.
So breathe in care.
And breathe out care.
Breathe in space.
And breathe out space.
And rest at the back of your heart,
Serving it all.
Loving awareness is big enough to hold this discomfort and all the discomforts to come.
Resting for a few moments in this loving,
Caring space,
Holding it all.
And allowing your awareness to come back to this slow,
Soothing breath again.
Back into your body in this moment.
And making contact once again with your heart.
Knowing that what's most uncomfortable and painful to you tells you what you care about.
How do you want to act on that care today?
How do you want to be with that care today?
And let this intention travel with you throughout the rest of your day.
So this practice is not only a benefit to you,
But a benefit to all beings.
May we all be free from suffering.
May we all act from our hearts.
May we all find peace in mind,
In body,
In each other.
