There's something very painful and difficult for you showing up right now.
A painful memory and a lot of anger.
You're struggling with it and it's difficult for you.
And I really want to help you to handle it.
So see if you can follow my instructions.
So first,
See if you can push your feet into the floor hard.
Push them down.
Really feel the ground beneath you.
If you're sitting in a chair,
You can sit forward and straighten your back.
Maybe feeling the chair or the bed underneath you.
And notice your back supporting you.
Slowly press your fingertips together.
And as you do that,
Gently start moving your elbows and your shoulders.
Feel your arms moving all the way from your fingers to your shoulder blades.
Take a moment to acknowledge that there's a lot of anger and pain here that you're struggling with.
You didn't ask for it,
But here it is.
And it's challenging.
It's difficult.
And you want it to go away.
And yet it's not going.
Silently just acknowledge to yourself what kind of pain it is.
Saying to yourself,
Here's anger.
Here's a painful memory.
Now notice as well as this anger and this memory,
There's also a body around that pain.
The body that you can move and control.
Try straightening your back again.
And noticing your whole body now.
Your hands,
Your feet,
Your arms and legs.
Gently move them and feel them moving.
Have a good stretch.
Notice your muscles stretching.
Pressing your feet down again into the floor and feeling the floor beneath you.
Now also look around the room.
Up down,
Side to side.
And notice five things that you can see.
Also notice a few things that maybe you can hear.
Either sounds within your body or the room around you.
Maybe even outside the room.
Notice there's a lot of anger and painful memories that you're struggling with.
And at the same time,
See if you can also notice your body.
And gently move that body,
Maybe having a stretch.
Taking control of your arms and legs.
And also notice the room around you.
Keep repeating this process.
Acknowledging the anger and the painful memories and any other pain that comes up for you.
And then also noticing the body around that pain.
Remembering that you can control that body and move it.
And also looking around the room.
Grounding yourself in what you see and hear and can feel.
Notice now if there's any difference.
Are you any less caught up in that emotional storm?
Are you less hooked by those feelings of anger and those difficult thoughts and memories?
Are you less swept away by the storm?
Are you less pushed around and jerked around by these feelings?
Is it easier for you to be present?
Do you have more control over your actions now?
Over your arms and legs and mouth?
And just giving that a try and moving your arms and legs and having a stretch and noticing that control.
