Turning your negativity into positivity To be clear,
We aren't trying to hide from negativity We want to meet negativity head on,
Embrace it,
Be it,
Allow it to pass through us and then we can release it Sensitivity is a part of the swing of life and if we fear it,
If we ignore it,
We only end up holding onto it So as you sit here,
Make yourself comfortable Close your eyes and focus your attention on the body,
Feel the chair,
Cushion or ground beneath you as it holds your weight Take this moment to establish how you actually feel right now Use presence to observe and acknowledge the current state of your mind and body If any thoughts or feelings do arise here,
Instead of being aware of them and then moving onto the next passing thought or feeling,
Make a conscious effort to sit with this thought or feeling Allow them to remain here,
Let them appear and transform,
Let these thoughts,
Feelings and memories try to explain themselves to you And then once you've given them your attention for a certain amount of time,
Bring your focus into the body and while still thinking of these thoughts or feelings,
Look into the body and notice if any sensations arise The sensations might be revealing themselves as a tingling feeling in the legs,
The hands or up the spine Wherever these sensations are occurring,
Give them your complete attention and then breathe into these areas of the body Applying them with presence on the in-breath and then releasing them on the out-breath Please relax try to bring up a thought or memory that has been playing on your mind recently maybe it's something that you've been planning on doing an argument that you've had recently or some conflict that has happened with someone or to you in the past bring this difficulty to the main focus of your mind now and give it your attention don't stray away from it and watch as your mind naturally plays out events as they may have happened let your mind tell the story and then bring the attention down into the body and try to establish whether these thoughts and feelings are causing any sensations to arise in any areas of the body focus on these sensations tap into these parts of the body and breathe in and out from them breathe in and out from these parts of the body noticing if the sensations begin to lessen breathe in and out from them breathe in and out from them once you feel like a thought or feeling has settled you can bring a new difficulty to mind or go through the process again with the same thought or feeling breathe in and out from them breathe in and out from them some of these thoughts may be encouraging feelings of difficulty here you can say to yourself that it's okay to feel this way it's okay not to like this it's okay not to want this around when bringing these difficult thoughts and feelings to your mind you don't have to forgive moments or people you are observing you are being open and aware discovering your body's reaction to certain situations and releasing in a new light and a new way breathe in and out from them breathe in and out from them breathe in and out from them breathe in and out from them breathe in and out from them breathe in and out from them breathe in and out from them breathe in and out from them breathe in and out from them if no thoughts or feelings are arising naturally to you at the moment still try to notice any sensations that are appearing in the body these could be the smallest of feelings just a slight murmur in your neck or in your feet and breathe into them and out from them and know that however small they feel they are just as important so so so so continue this process allowing thoughts to be following your mind's story or any difficult situations or memories looking deep into your body and discovering any sensations or energy that has been trapped from these events and deeply breathe in and out from them with acceptance release and relief so so so so so so so so so so so so so so so so so shortly i will ring a bell and you can end this practice there with me or if you want to continue then please do so thank you so
