If you're feeling irritated,
Frustrated,
Hurt or angry right now,
These short practices for you.
You don't need to figure everything out.
For the next few minutes we're simply going to create a little space between what you feel and what you do.
Find a comfortable position.
Let your shoulders soften.
And take a slow breath in and slowly breathe out.
Notice what you're feeling right now.
You don't have to explain it,
Just name it.
Angry,
Frustrated,
Hurt,
Anxious,
Overwhelmed or maybe something else.
Now notice where you feel it in your body.
Perhaps your jaw is tight.
Your chest feels heavy Your stomach is tense.
Your hands feel restless.
Just notice.
You don't have to make the feeling disappear.
Now silently say to yourself This is what I'm feeling right now.
Don't say to yourself this shouldn't be happening or I shouldn't feel this way.
Just this is what I'm feeling right now.
Take another slow breath and ask yourself,
What do I need in this moment?
Maybe you need space,
A moment to breathe,
To be heard,
To feel safe,
To rest or perhaps you simply need to wait before responding.
You don't have to solve the whole situation right now.
You only need to give yourself enough space to choose your next step.
One more breath.
And remember.
You can feel something without acting on it immediately.
There can be a pause between the feeling and the response.
Sometimes that pause is where your choice begins.
As you return to your day take this simple practice with you.
Notice,
Name,
Pause,
Choose.
Whenever you feel yourself getting activated,
Come back to your breath.
Acknowledge what you're feeling.
And give yourself a moment before you respond.
Take one final breath.
And when you're ready,
Gently return to your day.
May this little pause help you meet yourself.
And whatever comes next.
With a little more space and awareness.
Take good care of you.
