So making yourself comfortable again,
Checking in with your body.
Is your body feeling supported?
So you can sit with a little practice for about 15 minutes.
Closing your eyes either fully or partially.
Taking a few deep breaths.
Taking a few deep breaths.
And tuning in to.
.
.
To some difficulty you might be feeling in your life right now.
The situation may be a disappointment,
Expectations not met,
Maybe loss of something.
Something that's present in your experience right now.
Something that you'd like to tend to.
Taking yourself to feel the emotions around this difficult situation.
Maybe not all of the emotions,
Maybe inviting just a few emotions,
Just a little peek at some emotions if that feels more manageable for you.
Maybe,
Maybe just one emotion that you're feeling amongst the array of emotions you have about this situation.
So in one situation you might be noticing on one side of things some sadness,
Some loss,
Betrayal even.
Seeing if there are any of those kinds of emotions.
If you're feeling any of these kinds of more passive emotions,
Seeing if you can find them in your body.
Where do you feel sadness or loss or betrayal or disappointment?
Where do they have a home in your body?
Where is their home?
Where do they reside?
Where is their place?
All of our emotions need a home,
Acknowledging this emotion comes home somewhere in your body.
Allowing it to nest in this place.
Allowing it to be there in your body.
And then maybe you have another emotion that is more on the active side of things.
Maybe there's some anger,
Some indignation,
Some resentment,
Some bitterness.
These are all very natural human emotions.
If you're feeling any of these kinds of more active emotions,
Seeing if you can locate where that one is in your body.
Where do you feel the power of that emotion?
Where does that emotion find its footing?
Where is its foundation?
Where does it ground in your body?
As it moves upward,
Forward,
Outward,
What is the basis for its power?
Where is it in your body?
As much as you can,
Feeling this as solidness,
As grounding,
As a natural home for this strong emotion.
As much as you can,
Perceiving this simply as a place in your body.
No need to judge,
No need to try to push this away.
As much as you can,
Allowing this emotion to stand firmly at this place in your body.
Honoring this emotion.
And as you're allowing it,
Also allowing it to change,
If that's what's happening,
Not forcing a change,
Not willing a change,
Just being curious.
And then moving your awareness once more to a different kind of emotion.
This might be an emotion that moves you towards the future,
Maybe a sense of hope or delight or expectation,
Maybe even joy,
A sense of creativity,
A sense of possibilities,
Opening to the possibility of this proactive,
Forward-thinking,
Creative emotion.
We're not saying that the passive emotion or the strong emotion that we tuned into earlier is not valid.
We're simply saying we can have all sorts of emotions,
All around the same situation.
Allowing yourself to entertain an emotion that moves you positively towards something else.
If any of the other emotions are calling out for your attention,
Not wanting you to ignore them,
Let them know that you're not ignoring them,
That they are all welcome.
Just as some forward-thinking,
Creative emotions are welcome.
One emotion does not negate the others.
How is it to give all of them a home?
Noticing particularly where this proactive,
Forward-thinking,
Creative emotion resides in your body.
Allowing this emotion to ground.
Maybe it needs a little grounding.
Allowing it some shape,
Some form,
Some structure.
Allowing you to feel that,
This is what to development is,
You are at the very beginning of a order.
Then offering a little gratitude or a little acknowledgement to any of these emotions who made themselves apparent to you.
They're all so important in our experience.
Can you thank them,
Validate them,
Acknowledge them one by one?
They all have a place here in this dear body of yours.
One is more or less important than any of the others.
Noticing how it feels to allow each of these emotions an equal place in your experience.
Is that challenging to feel that?
Is it relieving to feel that?
Noticing how is it to allow each emotion.
If you're feeling any strong sensations in your body,
You might even put your hand over that place on your body.
Connecting with that information from your body.
Letting that peace be there as well.
We may not understand every sensation in our body.
We may not even be able to name an emotion related to a sensation,
But we can be with them.
Letting each sensation,
Each emotion know that this is its home.
And as we're starting now to move towards the completion of this meditation,
We'll be just taking a moment to let sensations in your body,
To let your emotions know that you're not leaving them.
You're just transitioning to another point.
And they are always welcome here in your body.
Maybe even offering to tend to these emotions again later,
Coming back to them later.
And there's some more time and space,
Letting them know that you'll come back to them.
And moving your awareness to your breathing,
Becoming aware of a few breaths.
Expanding your awareness out to your body as a whole.
Maybe starting to move your fingers,
Your toes,
Your wrists,
Your ankles.
When you're ready,
Gently opening your eyes,
Bringing your awareness back to the space that you're in.
Maybe taking a look around the space that you're in.
Allowing your visual sense to gently land in your space.
Having a stretch,
A sip of your drink.
