To start with,
We'll take a moment to acknowledge whatever you are experiencing in this moment,
Your inner experience.
Whatever it is,
Just as it is.
Knowing that if it's difficult,
You didn't ask for it,
But here it is.
And it's challenging and it's difficult,
And you want it to go away,
But it's not going anywhere.
Silently acknowledge to yourself whatever is going on for you.
And you can use some simple words to do this,
Such as,
Here's sadness,
Or I'm noticing excitement,
Or here's a painful sensation,
Or a painful memory,
I'm noticing anger.
Whatever feels relevant and true for you in this moment.
Don't worry about choosing the exact right word,
Just whatever rings true.
Now I invite you to take a moment to notice that as well as any pain,
There's also a body around that pain,
A body that you can move and control.
There may be something very painful or difficult showing up for you right now.
At the same time,
Can you experience your body in an intentional way,
And there are a few ways in which you might do this.
You might choose to see if you can push your feet hard into the floor,
Push them down,
And feel the ground beneath you through your feet.
Or you might choose to sit forward slightly in your chair and straighten your back,
Allowing your spine to lengthen,
Allowing yourself to become the tallest version of yourself.
Feel the chair beneath you.
You might slowly press your fingertips together,
And as you do that,
Gently move your elbows,
Your shoulders,
Maybe straightening your back once more and noticing your whole body.
You might even choose to stretch your arms up above your head and feel yourself stretching out,
Pressing your feet down,
Feeling the floor supporting your feet.
And I invite you now to take a moment to notice that as well as any pain that you're in,
And as well as the physical body that you can move,
There's also a physical world outside of you,
Which you're engaging with in this moment.
You might take a moment to just look around the room,
The space that you're in.
Notice a few things you can see,
Notice maybe how the light falls on different objects.
You might also notice a few things you can hear in the space that you're in,
Or maybe outside of the space,
Entering the space.
So noticing that there is maybe something very painful here for you,
Something difficult in this moment,
And at the same time you can notice your body that you could move,
And you can notice the space around you and the experience you're having in the physical world.
This doesn't need to change the fact that you're living with something difficult or challenging in this moment.
When you're ready,
Finishing this exercise or repeating it as many times as you need.
