Inviting you to find a comfortable position,
Sitting or lying down,
Settling into your space,
Allowing yourself some time to be with yourself as you are.
Inviting you to close your eyes if that feels okay,
Or you can do this practice with your eyes open,
Perhaps lowering the gaze to the floor,
Whatever feels best for you today.
Taking a smooth grounding breath in and slowly letting go,
Letting yourself start to land here in this moment.
And taking two more slow grounding breaths together,
Noticing the sensations of breathing,
And coming into a sense of stillness,
Allowing the natural breath to flow,
And noticing the support of the earth beneath you.
There is nothing you need to fix right now.
As we start to explore this practice,
I invite you to go at your own pace.
If at any time thoughts,
Feelings,
Or emotions become too much,
You can always return to the rhythm of the breath at any time as an internal anchor.
Or if you prefer an external anchor that is external to your body,
You might like to bring your awareness to the sounds that you can hear.
These anchors are here for you whenever you need them.
Now I invite you to gently turn your attention inward,
Noticing where you might have started to be hard on yourself,
Perhaps as a sense of turning against yourself in some way.
You may be experiencing uncomfortable,
Distressing,
Intrusive thoughts,
Images,
Urges,
Sensations.
Or maybe there's a tightness in your body,
A sense of urgency.
Perhaps there's some feelings of guilt,
Shame,
Jealousy.
Anxiety,
Fear,
Or something else.
Maybe you're judging yourself for the thoughts that you're experiencing,
Or for having this internal struggle with yourself in your mind.
Maybe there's a feeling of uncertainty that is debilitating.
And stopping you from living the life that you really want.
And whatever is here,
See if you can get a little bit closer in.
Just noticing this struggle,
This tension.
And let's begin with a gentle acknowledgement.
This is really tough for me.
This is so hard.
This is painful.
Something in me is struggling right now.
Recognizing that this is suffering.
And you don't need to push it away or pretend it's not there.
You don't need to figure it out right now.
Just naming it gently.
And know that it's okay to feel how you feel.
Allowing it all to be here.
Something in me is struggling right now.
Just noticing that.
And now we start to invite a sense of curiosity.
What's it like for me when I'm struggling like this?
You might get an idea about what you're believing about yourself,
Or your experience of struggling.
Perhaps it's,
I'll never get through this.
Or I'm ruining my relationships.
Or I'm bad for having these thoughts and OCD.
Maybe it's,
There must be something wrong with me.
I'm not lovable with OCD.
What's the core belief you're thinking and feeling?
Just taking a moment here and noticing what belief comes up for you.
And now,
Gently inviting you to bring awareness to your body.
Observing what it's like to be in your body when you're struggling like this.
What sensations do you notice?
What does it feel like in your head,
Your throat,
Chest,
Belly?
When you're really feeling awful about yourself.
What does your body feel like when the intrusive thoughts and the worries won't stop?
And taking a moment here to feel your body.
And sensing the part that is hurting the most.
And see if you might be able to make some space for it here.
In whatever way makes sense for you.
Perhaps breathing in and out.
Breathing around this part,
Making room for it.
Or maybe you might like to bring a soothing color to mind.
And allowing that color to settle around this hurting part.
And taking a moment here to make some room for this hurting part.
Now I invite you to see if you can tune in and find out what this hurting part most needs.
The part that is really struggling.
What does it need?
Does it need to be acknowledged and seen?
Does it need to be felt and allowed to be here,
Even just for a moment?
Or understood and heard?
Or loved and cared for?
Just taking a moment here to acknowledge what that part needs.
And now if it feels right for you,
You might like to bring your hand to your heart or anywhere in your body that feels comforting.
And in this sense,
We start to turn towards ourself.
And see if you can give yourself what you most need.
Perhaps it's words,
Or a gesture,
Or a soothing phrase.
You might say,
This OCD is really tough to deal with.
You're doing so well,
Keep going.
Or,
Even with this fear here,
You're safe.
I've got you,
It's going to be okay.
Or,
I know you're struggling with these intrusive thoughts.
This is a moment of suffering.
It's okay to feel scared and frustrated.
I know you're really suffering right now.
It's okay,
Sweetheart.
I'm right here with you.
Or maybe you want to say something else.
And saying those words now.
May I be kind to myself in this moment.
May I give myself the compassion that I need.
Even though I'm suffering,
I'm still worthy of love and understanding.
Let these words land.
And if there's a part of you that doesn't fully believe them,
That's okay.
You can also offer this part compassion.
You don't need to fully believe them.
Just offer them like a soothing balm.
And notice now,
How does this hurting part,
Respond to your acknowledgement?
How does it feel to be witnessed by you?
Just notice any feelings,
Thoughts,
Sensations that come up.
Just noticing what it's like to be here for yourself.
And as we come to the end of this practice,
Just remember that you can offer yourself some compassion at any time throughout your day.
When the intrusive thoughts are loud.
When emotions and feelings are feeling strong and debilitating.
When you just need a little bit of self-care throughout your day.
You can always turn towards yourself.
And please remember this,
You are not your thoughts,
You are not your OCD.
You are the one who notices the thoughts,
The open awareness.
Behind them,
Just like the sky holds all weather.
You hold all of your experiences,
Whether that's thoughts and feelings.
Storms may come,
Wind,
Rain,
Hail or shine.
The sky remains untouched.
So you are the sky,
Holds all the weather.
You are whole and you are worthy and you are loved.
Inviting you to return to your breath.
And feeling the rise and fall of the chest or the belly.
Feeling the body supported by the ground beneath you.
And when you're ready,
Gently wiggling the fingers and toes.
Bring some movement back to the body.
And slowly opening your eyes and coming back into the space that you're in.
Thank you for your attention.
