Find a comfortable position with your back straight,
Shoulders relaxed,
Chest open and chin slightly down.
Whenever you are ready,
If that is comfortable for you,
Close your eyes.
If it is not,
You can leave them a little bit open,
Finding a spot in front of you to focus on.
Notice your body.
Notice your posture.
Become aware of your breathing.
Notice the air coming in and out.
Take two deep,
Slow,
Relaxing luxurious breaths.
With the inhalation,
The body expands and creates space and with the exhalation let go of any tension.
Continue breathing in a soft,
Easy way.
And bring to mind a situation in which you feel difficult thoughts and difficult emotions.
And as a consequence of these thoughts and these emotions,
Your behavior is not the one you would like to have.
The only way we start to change the outcomes that we are getting from this situation is by focusing on the thoughts and emotions.
The only way we start to change the outcomes that we are getting from this situation is to get to know what is happening.
With this situation in mind,
Letting aside any type of judgment,
Notice your thoughts.
Are they negative?
Are they intense?
We are not questioning if they are real,
If they are useful.
We just want to acknowledge them.
Now pay attention to your emotions.
What are you feeling?
Anxiety,
Fear,
Anger,
Resentment,
Envy.
And what we want to do right now is to open space to these emotions.
Normally we try to get rid of them,
To change them.
And when we do that,
Things don't get better.
On the contrary,
Our emotions become even more unstable,
Stronger.
And this definitely doesn't help our behavior.
It's like we lose control of our body.
Our body is being dominated by these thoughts and these emotions.
So let's open some space and let's try to reconnect with our body.
With these emotions in mind,
From 1 to 10,
Notice how intense they are.
Now take one deep and slow relaxing breath.
Notice how the air coming in expands the belly.
Make a small pause and slowly exhale.
Observe how the shoulders come down when the air is going out.
And now let's try to reconnect with our emotions.
Still connected with these emotions,
Take another deep and slow relaxing breath.
Open space to be more comfortable.
This doesn't mean we are giving up.
This means we are trying to create a better inner environment for ourselves and to give ourselves the opportunity to behave in a way that is more coherent with our values and with the person we want to be.
Still connected with the situation and connected with these emotions,
Take one deep breath.
And now when you inhale,
Bring your arms out and up over your head.
Start to move your fingers,
Opening your hands and closing them.
Move your arms freely,
Move your shoulders,
But still keep these emotions and this situation in mind.
Start to move your body.
Now you can open your eyes and with this situation in mind,
With these emotions,
This anxiety or this fear or this anger,
Try to see something around that could look interesting.
Notice the colors,
The walls or the space,
Wherever you are around.
Notice if there is any special smell around.
Stay connected with the situation,
With these emotions.
Take another deep and slow relaxing breath,
Inhaling arms out and up over your head,
Palms together and connect with this sensation of both hands touching each other.
And slowly exhale,
Allow the hands to calm down and rest in your lap.
Continue breathing normally and let go of the situation.
Notice your body,
Notice the surface in contact with your body and when you feel ready,
Open your eyes.
