So making yourself comfortable as we get ready to do this little practice.
Making sure that your body is comfortable,
Your limbs are well supported.
You might like to close your eyes,
Either fully or partially.
Taking a few deep breaths,
Allowing yourself to settle in this moment,
To be in this moment.
It might feel challenging to be in this moment,
But know that somewhere in there,
Maybe very deep inside you,
Is an intention to bring more compassion to your experience.
It's what brought you here.
You wouldn't be here if you didn't have a deep desire for self-compassion.
Bringing to mind something that is going on in your life right now.
It's bringing you some stress,
Some anxiety,
Some tension,
And something that involves relationships you have with other people,
Family,
Community,
Events in this country that you're in,
Something that is relational,
A relational stress.
Not your most challenging relational stress.
It's something you can feel in your body,
But it's not overwhelming.
So maybe about a three on a scale of one to ten.
As you're feeling this relational stress in your body,
Bringing your awareness to your breathing and breathing in something good for yourself,
Something that tends to you,
A word,
A feeling,
Maybe a color,
A quality,
Something you'd like to breathe in for yourself right now.
And then breathing out something you'd like to release around this situation,
Some sort of a burden,
Maybe a way you think about yourself,
A stress,
A tension,
A negative belief.
So breathing in something good,
Breathing out something you'd like to release,
You'd like to let it move past,
Move out of you.
Thank you.
And if it feels right,
Whatever it is that you're breathing out,
Imagining that you're breathing that towards the other person who's associated with this relational stress,
This quality,
This negative belief,
This burden,
Whatever it is that has arisen in this relationship,
Imagine that you're passing it back,
Not in a mean way,
Simply in a way that acknowledges this thing arose because we're in relationship together.
So passing this belief or this burden back to that other person.
And as you do that,
Imagining them breathing in what they need and breathing out whatever they would like to release.
And passing that back to whoever was in relationship with them that contributed to them having this burden or this belief.
And if you're getting a sense of a lineage,
A family,
Generations of people who contributed to these relational stresses,
Visualizing the continual passing back of that burden,
That belief,
That stress,
Back through the lineage,
Back through the family,
Back through the generations,
Only if it makes sense to you,
But seeing that burden,
Moving back through the ages.
If that all feels a bit complicated,
Simply returning to yourself and breathing in what you need,
And breathing out whatever you'd like to release around this relational stress.
Many of our relational stresses go back beyond time.
They go back so far into history.
We can't even know where they originally came from.
And just about all points of relational stress come from expressions of unmet needs.
We're all just trying to be happy.
Many of us are just not sure how to offer that to ourselves,
How to have our needs met in relationships.
If you found that you've been able to pass back this burden through a lineage,
Through generations,
Through your family line,
Then imagining the healing,
The missing piece,
How the need is met.
Imagine that coming forward through that lineage,
Through that family line,
Through those generations.
Allow this to arise spontaneously.
What is the missing piece?
What is the healing piece?
Allow that to come from beyond time and be passed forward through the breath.
One generation to the next,
Mother to daughter,
Father to son,
However that looks for you.
How is it to have that need met?
Once that gift,
That gem gets to you,
Breathing that in,
That thing that you need,
That missing piece.
Maybe it was what you were originally breathing in.
Breathing that in for yourself,
Accepting that.
Before we move to the completion of this little practice,
Just checking in,
Is there anything else,
Any other messages,
Any other wisdom coming down the line?
Is there any other wisdom in your body right now?
A thought,
A feeling,
A sensation,
A knowing.
Tuning in,
What is your body telling you right now?
As we start to move towards the completion of this practice,
Bringing your awareness back to your breathing,
Anchoring your awareness in your breathing for a while,
Expanding your awareness out to your limbs,
Your fingers,
Your toes,
Starting to move your fingers and your toes,
Your wrists,
Your ankles,
Starting to move your body.
When it feels right,
Gently opening your eyes,
Having a stretch,
A sip of your drink.
