In this practice we'll be gently exploring a difficulty.
So taking some time to find a posture where you can feel quite balanced,
Stable,
Upright.
A position that embodies a sense of dignity.
And then allowing your attention to turn inwards,
Dropping into your body.
Feeling the breath as it enters and leaves the body.
Knowing that at any stage you can return to the breath as an anchor as you do this practice.
And then with a very light touch bring to mind a dilemma in your life at the moment.
Not a memory from the past but just something that you're currently facing.
And it needn't be the most difficult but perhaps something a bit challenging,
Sad or perplexing.
It might be something that you're facing at work or within the family.
And noticing what happens when I ask you to bring it to mind.
Are there any images coming into your mind?
And as you notice that,
Tuning into what are the emotions that you feel as you bring this difficulty to mind.
Possibly anxiety or grief,
Sadness,
Anger,
Longing.
Allowing space within.
Emotions are often like a crying child where we have a tendency to say to ourselves,
I'll just get over it,
It's no problem,
You'll be fine.
But imagining we can invite this crying child,
Our emotions onto our lap and just holding it.
Allowing those emotions to be there.
Turning towards them.
Honouring those emotions with our attention.
And as you allow these emotions in,
You may notice them expressed in the body as physical sensations.
So what are the physical sensations that you experience as you open to this difficulty?
The sensations might be quite strong or perhaps they're very subtle.
Might be dense or vague.
They might be located in a certain area or felt throughout the whole body.
Opening to whatever is here to be felt with our body,
With our emotions,
Our thoughts about this difficulty.
Knowing that we don't need to solve it,
We don't need to push it away,
Nor do we need to drown in it.
As best as possible,
Just allowing the thought and the emotion and the sensation to be here.
It may be helpful to remind yourself that it's okay,
Whatever it is,
It's here anyway.
Let me feel it.
Not blocking it or drowning in it.
Allowing its presence to be felt.
Allowing its presence to be felt.
And then when you're ready,
Returning your attention to the breath.
Letting go of that difficulty from your mind.
Resting your awareness in the movement of the breath in and out of your body.
And as we bring this practice to a close,
You may like to take a moment to thank yourself for taking some time for self-care.
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