In this practice,
We're going to work with something called meditative titration.
Titration simply means approaching a difficult feeling,
Thought,
Or experience in small doses,
And then giving ourselves the space to step back and rest.
Think of it like testing the temperature of the ocean.
We're not diving head first into 10 foot waves,
But rather we're approaching the water slowly.
Wading in only as far as feels manageable.
And then stepping back onto the sand when we need to.
When we're emotionally or mentally activated,
We often feel that activation physically in the body.
And because those sensations can be quite uncomfortable or overwhelming.
Our instinct can be to quickly move away from them,
To distract,
Shut down.
Solve or bypass.
But titration gives us another option.
We can approach what's here gradually.
Spend a little time with it,
And then step back.
And over time,
This practice can help us build more capacity to stay in relationship with ourselves through discomfort without being consumed by it.
So let's try that together.
When you're ready.
Find a posture that feels supportive for you right now.
That might be sitting or lying down.
Whatever allows you to feel comfortable and settled.
Gently close the eyes.
Or allow the gaze to rest softly.
And before we begin approaching anything difficult,
I want to spend some time finding an anchor.
Something neutral and steady that you can return to whenever you need.
That might be a sensation in the body.
Or the feeling of the feet or back body resting against the floor.
Or it could be something in your space,
A point on the wall.
The ceiling.
The light coming through a window.
Whatever it is,
Allow it to be simple.
Quiet and steady.
Take a moment now to find that for yourself.
And allow your awareness to rest here for a few breaths.
As you settle in here.
Remember that you can return to this anchor at any point.
There's no need to go deeper than feels manageable today.
Bring to mind now.
.
.
A thought.
A situation.
Or an emotion.
That has been particularly present for you lately.
And that you're willing to sit with for a little while.
Allow yourself to notice it.
And then see if you can let the story around it.
Sits lightly in the background.
Bringing more of your attention to how this experience is showing up in the body.
Maybe there's a tightness in the chest.
A heaviness in the stomach.
Tension in the jaw or the shoulders.
Or maybe it's a sensation that's harder to pinpoint.
Whatever it is.
Notice.
You And now,
In your mind's eye.
.
.
Imagine yourself standing at the edge of an ocean.
The waves lapping gently onto the shore.
And then moving back out to sea.
And when you're ready.
Begin to wade in slowly.
Maybe the water only reaches the tops of the feet.
Maybe it's the ankles.
Maybe you stay right at the shoreline.
There's no right depth.
Notice what happens in the body.
As you move a little closer to the feeling.
And stay here for a few breaths.
Now gently begin to step back.
Stepping back onto the sand.
And bringing your awareness back to your anchor.
Back to that steady neutral place you found earlier.
Take a slow breath in.
And sigh it out.
Allow yourself to rest here for a few quiet breaths.
Nothing to process.
Nothing to figure out.
Just resting.
We'll do this one more time together.
Moving like a slow,
Natural tide.
When you're ready.
Allow your awareness to drift back.
Toward the edge of the water.
And as you return to the experience.
Notice what feels manageable now.
Maybe you stay close to the shore,
Letting the water just reach your feet.
Or perhaps you feel comfortable waiting a little deeper this time.
Wherever you meet it.
Pause there for a moment.
And notice how the feeling is showing up in the body now.
Notice what it's like to be with the sensation from here.
See if there's a little more room around it now.
A little less urgency to understand it.
Or change it.
Or make it go away.
And allow your breath to move naturally.
As you stay with the experience for another moment.
And now let the tide recede.
Stepping back onto the sand.
And refocusing your awareness back to your anchor.
Back to that steady ground.
We touch the feeling.
And we step back.
I'll leave you in silence for the next few minutes to practice this on your own.
Approaching what's here gently.
Staying for a breath or two.
And then returning to your anchor when you feel ready.
Take a deep breath in through the nose.
And release it.
Allowing the imagery to fade.
And simply sit with yourself for a moment.
Notice what it feels like to have stayed connected to yourself through the experience.
To listen,
To respond.
To recognize what felt manageable today.
Over time,
This kind of practice can help us become more familiar with our inner landscape.
And more trusting of our ability to meet what's there.
Take one more deep,
Full breath in through the nose.
And a long,
Slow exhale out through the mouth.
And whenever you're ready.
Come back into your space.
