Staying Present During Stress & Overwhelm

In moments of stress and overwhelm, we are told to just sit with it. And while it sounds simple, most people have no idea how to actually do it. This guided meditation gives you a simple way to learn the skill so you’re not left wondering what to do in moments of distress. This meditation is similar to a training session that increases your capacity to mindfully observe what’s happening inside and outside you. When you listen to this repeatedly and consistently, your mind and body learn the pattern. Over time, it becomes easier to stay present, and in moments of stress or overwhelm, you are already familiar with how to sit with it.

If you come back to this often, you can switch the object and the scene you use so the practice stays fresh.
If you just need more guidance or want someone to walk you through the moment, the longer guided version is there for that.

Transcript

Welcome to the practice where we will learn how to sit with something.

This training is about building the muscle to observe so that later on under moments of stress or pressure you can practice it.

In this training you will not be processing anything actively.

This is only to train your skill so there are no prompts and ideally this should be done when you are in a comparatively stable state.

If you are currently overwhelmed please go and do the longer version of this practice.

Here we go.

Sit in a way that is comfortable for you.

Anything works.

You don't have to be lying down or sitting up straight.

Just any posture where you don't have to constantly shift around or adjust your position.

Once you are ready close your eyes.

To begin,

Think about any particular movie or series.

Any specific scene that you know really well may be your favorite one.

Just try to picture it.

See yourself watching this particular scene,

This particular movie.

Let yourself remember the experience of watching it.

There are some scenes happening in front of you.

They might be happy,

They might be sad,

They might be tragic.

As you watch any movie or series or scene you always know,

You watch,

You observe,

You also feel.

You don't suppress your emotions,

But you are always aware that you are not trying to control anything.

You are passively watching as things unfold in front of you.

You are allowing yourself to watch and feel without any pressure to react or change the movie,

The scene,

The series,

The story.

So just spend a few moments here remembering this experience.

Be aware of the scene unfolding in front of you and also the experience of you watching it.

Say this aloud or in your mind.

I am watching.

I am observing.

I don't need to respond.

I don't need to fix.

And one more time.

Say this aloud or in your mind to yourself as the scenes unfold in front of you.

I am watching.

I am observing.

I don't need to respond.

I don't need to fix.

Now open your eyes and look around yourself.

Look at anything in the room,

Anything close by or maybe kept on a shelf or hanging on a wall,

A mug,

A book,

A cushion,

A flower,

Whatever is around you,

Choose one object.

Just take a few moments to just observe and sit with this object.

Notice what it looks like.

Observe yourself watching this object.

If you can hold it or pick it up,

Observe how your hands hold it.

Just look at this thing the way it is.

And now say it aloud to yourself or in your mind.

I am watching.

I am observing.

I don't need to respond.

I don't need to fix.

And one more time.

I am watching.

I am observing.

I don't need to respond.

I don't need to fix.

Now with the same skills that you have used in the previous two exercises,

We will try to think of any situation in your life or any emotion that you are going through,

Any memory that has come up,

Anything in the present moment that you would like to practice now.

Bring the situation into your mind.

Let your body react the way it is reacting.

Maybe there is tension.

Maybe there is pressure.

Maybe there is nothing noticeable.

Let yourself feel the feelings.

Even if there are thoughts,

Let them come,

Let them go.

If there are sensations,

Let them be.

Just sit with it.

If you tend to get pulled into it,

If you are feeling inclined to start analyzing it or start fixing it or changing it,

Say to yourself once again,

I am watching.

I am observing.

I don't need to respond.

I don't need to fix.

Just stay here a moment.

Let your body and mind register whatever is happening.

And that's it.

We have done a short practice session of sitting with something.

We will stop here.

You can gradually come back to the present moment,

To the room,

To your senses.

You can practice this throughout your day or you can come back to this whenever you wish to,

To train and learn how to sit with it.

Thank you.