This is clearing the space process created by Eugene Jedlin as a first focusing step.
However,
It can be used effectively in dealing with overwhelm,
High level of stress,
Sleeping problems and many other situations.
To experience this process,
Find a quiet place to sit.
When you're ready,
You might get comfortable in your chair.
Allow your body to stretch,
Move and adjust to feel as comfortable as it can be.
Then allow your eyes to close or rest your gaze on the floor.
Take a couple of slow,
Deep breaths with long exhale.
Start by noticing your feet touching the floor and the ground.
Notice the contact of your body with the chair.
Notice your thighs,
Your hips,
Your back in the contact with the chair.
And notice that support and holding from the chair and the ground.
Let yourself be supported.
Invite your body to rest into that support as much as it can at this point.
Notice your arms,
Your neck,
Position of your head.
Take a moment to be aware of your breathing.
There is nothing to change,
Just to notice.
Notice your breathing in and out.
Maybe by following your breath in,
Let your awareness come inward into the whole inner area of your body.
And then allow your attention to gently rest somewhere in the center of your body.
Notice you do that.
Take a moment to check within yourself.
How am I right now?
Is there anything standing in a way to feel just fine?
And then invite whatever is there,
Whatever is maybe standing in a way of feeling fine,
To come up into your awareness one by one,
One at a time.
So taking a moment to pause and notice what comes to your awareness.
What is standing in a way of feeling fine?
When something comes,
Take a moment to acknowledge it,
To find a word,
A phrase or an image that captures the quality of that.
If there is something that is coming,
There is a well-known story,
Even a big story,
Big pattern in your life,
See if you can find a title for it without going into anything,
Any explanation,
Any story,
Finding a title for it,
A word,
A phrase that captures the quality of that.
If that helps,
You may imagine a small piece of paper and write down the name,
The word,
A phrase,
A title,
While friendly acknowledging it.
Now fold that paper and respectfully put it aside somewhere away from the middle of your being,
Like looking around and finding a safe spot for it,
A resting place just for now away from the middle.
All that is there,
That is coming up,
It's about you and your life.
It matters to you somehow and it is important to be friendly to it.
In this process,
We are not getting rid of anything,
Not throwing anything away.
Although what you are aware of is maybe uncomfortable,
Upsetting or even painful,
All we want is to acknowledge its presence and find a safe place for it.
As you put it in safe place,
Now return your attention to the middle and check again within yourself.
Accept for that,
Am I feeling fine?
Is there anything else standing in the way of just feeling fine?
It is very likely that something else will come or a few things will come one after the other.
Whenever something else comes,
Take a pause to acknowledge it.
Find a word,
A phrase,
An image that captures the quality of that concern.
Or finding a title again if it's about a story relevant to your life.
Noticing what word fits,
What word or phrase captures the quality of that.
Again,
You may picture a small piece of paper.
If that helps then write it out while friendly acknowledging it.
Now fold that paper again and gently put it aside somewhere away from the middle of your being.
Finding a safe spot for it,
Perhaps on the left,
On the right or behind.
Notice how close or further away it needs to be.
And put it there.
Again,
Returning to the middle.
And take a moment to notice what it is like inside now when a couple of things are acknowledged and put away just for now.
Is there any change,
Anything different inside and in your whole body?
Just notice.
And then keep repeating these last two steps with anything else that comes up.
Friendly acknowledging whatever comes into your awareness,
Whatever is standing in a way to feel present and fine just now.
Anything that is maybe bothering you and not letting you feel just fine.
And then as you find a word,
A phrase,
A way to friendly naming it,
Find a safe resting place for it away from the middle just now.
And repeating these steps with everything that is coming into your awareness.
And when you put a few things aside,
Again,
Take a moment to notice what it is like inside now.
Is there any change,
Anything different in your body?
Notice if there is a clearer space in the middle,
If there is more breathing space now.
And again,
Allow and wait if there is anything else still standing in a way,
Not letting you feel just fine.
Friendly acknowledging whatever comes into your awareness,
Whatever is bothering you and not letting you be just fine.
Find a way to friendly name it and then look for a safe resting place for it away from the middle.
And then when you feel just fine,
Again,
Allow and wait if there is anything else still standing in a way that is not coming into your awareness.
When everything seems to be put aside,
Check if you are experiencing something in the background,
Something that is maybe always there,
Like a wallpaper,
Something that you can notice now when all other things that come in front of you,
Of your awareness are put aside just for now.
Is the quality of your background feeling,
Is you experiencing it right now?
Maybe it's a background feeling of being always a bit nervous,
Always tired or rushed,
Always tense,
Maybe anxious,
Sad.
Check if there is such a background feeling for you,
Like a wallpaper somehow always there.
Name the quality of it.
Also take a moment to acknowledge that as well.
And then see if you can roll it like a wallpaper.
Roll it,
Roll it up,
Roll it.
And then put that one aside as well.
Now with your attention inside of your body,
Notice if there is a clear or clearer space in the middle or maybe in your whole body.
So notice that clearer or clear space inside and allow yourself to take a moment to fully experience it,
To rest in it.
Take a moment to just be and just breathe in that clearer or clear space.
This way you can come in and rest whenever you need it.
So take a moment or two just to be and just breathe in that clearer or clear space.
Invite your body to remember the experience of that clearer or clear space.
And whenever you feel under the pile of different things in your life,
Remember that you can acknowledge them one at a time,
Finding a spot for them away from the middle of your being.
Until that space in the middle becomes clearer or clearer.
The space where you can find the clarity and the moment to just be and just breathe.
It is time to gently refresh the sense of your physical body,
The way it's sitting in the chair,
The contact of your feet with the ground,
The contact of your body with the chair.
Be aware of that holding and support from the chair and the ground.
Feeling the awareness of the room around you.
Allow your body to stretch,
To adjust,
To move anyhow if it wants.
And then allow your eyes to open when they feel ready.
