Wherever you are,
Notice where you are connected to the ground or surface.
Become aware of what your feet are wearing and how they are touching the ground.
If you are sitting,
Become aware of where your hips are touching the surface you are sitting on.
Notice all connections between your body and the world around you.
Become aware of your hands and if they are not touching a surface,
Place them somewhere where you can become aware of them.
On your body,
A surface,
Or on each other.
Become aware of your eyes.
If they are closed,
Notice if they are moving.
If they are open,
Notice what they are looking at.
Through two sips of air through your nose,
Take a long breath in and softly sigh out.
Again,
Take a long breath in through two sips,
Softly sigh out.
Last time,
Two sips in,
Soft sigh out.
Watch your breath move into your body.
Watch your breath move out.
Watch your breath move in.
Watch your breath move out.
Ask yourself what emotions are present here.
If the only answer is anxiety,
Let's take a look at other words and emotions that may be here.
Perhaps confusion,
Insecurity,
Frustration,
Sadness,
A feeling of loss,
A feeling of harshness toward ourselves or others.
Maybe there's anger,
Maybe there's surprise.
Notice what other emotions are here.
What thoughts are present?
Notice the thoughts that are present,
The one that feels the stickiest,
The one that is the most here,
That you are getting stuck on.
Say it out loud.
Say it out loud,
See if the emotions are real,
But perhaps the thought is not as true as the emotions feel.
Allow yourself a moment to see if you can be gentle with your emotions and this thought.
See if there is a place in your body where you are more able to feel gentle,
Calm,
And grounded with this thought and these emotions.
Take a few long breaths,
As long as you can do,
Toward this place in your body where you are more able to be calm,
Gentle,
And grounded.
Let's close this practice with a very long breath in and a soft breath out,
And a gentle reminder,
You are okay.
