It's common to tighten around your discomfort.
You sense the body when you're struggling,
Trying to rid yourself of unpleasantness.
Instead of tightening,
You can make room for the pain,
Welcoming it in and meeting it with a caring presence.
You have the power to retrain the brain.
This helps you build a non-reactive awareness rather than being controlled by every situation.
Pay attention to the painful emotion you are experiencing.
Don't fall into the story.
Rather recognize how the mind and the body feel right now.
Think if it is sadness,
Fear,
Frustration,
Or disappointment.
Just notice the general tone and experience you are feeling right now.
Begin making space for the emotion by offering a few phrases of compassion.
Remember your intention to care for the pain rather than push it away.
Begin by offering these phrases to the pain or difficulty.
You are welcome here.
There is space for you.
May I welcome you with compassion.
Continue to offer the phrases for a few minutes,
Reconnecting with your intention to tend to the experience with an open and caring heart.
Michael Chairmen,
G laughed a lot at that.
As we begin to wrap up,
Return to the breath.
With each inhale,
Soften the body.
With each exhale,
Loosen,
Let the shoulders drop down.
Allow the jaw to relax and soften the abdomen and the muscles in the stomach.
And when you are ready,
Open your eyes.
