Taking a few moments to find some stillness and some physical comfort and support.
And allowing your eyes to close if that feels comfortable,
Otherwise keeping your eyes open and taking in your space.
Just take a deep breath through your nose and release through your mouth.
Another deep breath in.
And let it go.
Just dropping in.
For the next few minutes,
Your only job is just to be with your experience.
To listen.
To be present.
Nothing to do,
Nothing to fix,
No problem to solve,
No puzzle to put together.
Just being with exactly what you're experiencing.
Taking a few moments to hold space for yourself.
Allowing your mind to slow down a bit Perhaps focusing on what's around you in the space.
Listening to the sounds around you Or maybe your breath is a better anchor or maybe physical touch,
Allowing yourself to feel fully supported by the surface beneath you Just focusing on your senses,
On what is bringing you into this moment right here Taking a few moments to land and acknowledge that you are safe that you are supported.
To bring in a sense of being supported by self.
Maybe you'd like to give yourself some kind of physical supportive touch.
Maybe wrapping your arms around yourself in a hug or placing a hand over your heart or your belly and as you allow yourself to feel supported I'm going to read a series of comforting thoughts and you can just listen or you can repeat them back to yourself in your own mind.
All the while working to breathe deeply and stay present and if your mind wanders back to the conflict where you find yourself replaying conversation or planning what you might say letting that go and coming back to whatever it is i'm saying or whatever is anchoring you into this experience in this moment I am safe to share how I feel.
I am still good and have the best intentions,
Even if others don't know that in this moment.
I trust that others are doing their best and are not out to get me.
I love myself even when I make mistakes.
I don't have to have all of this figured out by myself.
I am grounded enough to ask for what I need as I discover it in each moment.
I trust that others want me to feel loved and cared for even when they're bringing me a complaint.
I am loving and compassionate even when I'm angry or hurt.
I trust that I am able to protect myself from being used or betrayed.
I don't need to protect myself with distance.
It is safe to explore what my needs might be alongside someone else's.
I am free to take a break whenever I need to.
I am safe to ask for help.
I am safe to express myself openly I am safe even when I feel vulnerable So just sitting with that for a few breaths,
Breathing with whatever came up noticing the physical sensations in your body Noticing any emotions noticing what kinds of thoughts come and perhaps offering yourself a little compassion here.
That this is hard.
And you're doing your best.
Maybe a deep breath in,
Imagining that you're breathing in love and understanding releasing fear or anxiety or tension.
Knowing that even when you feel misunderstood or disconnected You always have your relationship to yourself.
Your relationship to Earth.
Your relationship to life.
And knowing that it's safe to be in relationship with others,
Even when there's tension.
Breathing into that knowing.
Breathing into safety.
Take one last deep breath in.
And letting go.
