Come to sitting cross-legged on a chair.
Let your feet firmly planted on the ground.
Now close your eyes and come to stillness.
Feel your body's weight.
Really tuning into the sense of weight of your body.
Can you sense weight?
How does weight feel?
Also can you feel the points of contact that your body makes with the chair or floor?
Really tuning into those surfaces where your body is in contact with the chair and floor,
Sensing pressure.
Now bring your attention to your breath.
Feel the in breath and the out breath.
Following the in breath from its start to its end and following the out breath from its start to its end.
Feel your lungs expanding and relaxing with each breath.
One breath at a time.
And now bring to mind something about yourself that you find hard to accept.
Maybe that's something about your character or part of your body or a certain habit.
Maybe don't choose something too distressing,
But something which could be around a seven on a scale of one to ten on which one is not distressing at all and ten is super distressing.
So bring to mind this quality of yourself.
Feel into this quality and bring to mind examples of when it has recently occurred in your life.
How does this quality make you feel?
Does it bring up a certain emotion for you?
Anger,
Sadness,
Anxiety,
Shame,
Guilt?
If so,
Can you identify what it is and where in your body you experienced the emotion?
And if this emotion had a color,
What color would it be?
And if it had a texture,
What texture would it be?
And now see if you can allow this quality to be here,
Even if only for a couple of moments.
Drop the struggle with it for now.
Maybe even extend the welcome to it.
For now,
Letting this quality be a companion rather than fighting against it.
Just for now,
For a few moments.
How does this change the feelings inside of you?
The thoughts,
Your bodily responses?
Allowing this quality to be here for now.
Dropping the struggle.
How does that make you feel?
And now letting go of that quality that you don't like about yourself and bring to mind a quality about someone else that you find hard to accept.
Maybe your partner doesn't like to take out the trash and that makes you angry or you don't like that your work colleague is bossy.
So bring to mind this quality of someone else.
Maybe it helps to imagine yourself with this person as he or she is playing out this quality.
And now tune into how this quality of this person makes you feel.
So bring up a certain emotion for you.
Anger,
Sadness,
Anxiety,
Shame or maybe guilt.
So can you identify what it is?
Where in your body you experience this emotion?
Also if this emotion had a color,
What color would it be?
And if it had a texture,
What texture would it be?
Be as curious as you can about how this quality makes you feel inside.
And now see if you can allow this quality of this person to be here.
Even if only for a couple of moments.
Drop the struggle with it for now.
Maybe even extend the welcome to it.
Maybe for now let this quality be a companion rather than fighting against it.
Just for now for a few moments.
How does this change the feelings inside of you?
The thoughts,
Your bodily response.
Allowing this quality to be here for now.
Dropping the struggle.
How does that make you feel?
And now letting go of that quality that you don't like about this other person and bring to mind a situation in your life that you find hard to accept.
Maybe you don't like standing in the queue in the supermarket.
Or you don't like it when it rains.
Or you don't like it when someone impatient pushes you on public transport.
So bring to mind the situation that you find hard to accept.
Maybe it helps to imagine yourself in this situation.
Now tune into how being in this situation makes you feel.
Does it bring up a certain emotion for you?
Shame,
Guilt,
Sadness,
Anxiety,
Maybe anger.
So can you identify what that is?
And where in your body you experienced the emotion.
Also if this emotion had a color,
What color would it be?
If it had a texture,
What texture would it be?
As curious as you can about how this situation makes you feel inside.
And now see if you can allow the situation to be as it is.
Even if only for a couple of moments.
Drop the struggle with it for now.
Maybe even extend the welcome to it.
Just letting the situation be as it is.
Just for now,
For a few moments.
And notice how this changes the feelings inside of you.
The thoughts.
Your bodily response.
Allowing this quality to be here for now.
Dropping the struggle.
How does that make you feel?
And now letting go of that situation and gently returning to noticing your breath.
Feeling your in breath and your out breath.
This breath.
And this breath.
And this breath.
Now expanding your awareness to feeling your whole body sitting here.
Noticing all the sensations that are present in your body right now.
And now,
Whenever you're ready,
Gently opening your eyes and coming back.
12 secret human inbox files.
