In this meditation we'll learn a technique for calming difficult emotions,
Self-soothing.
Learning how to self-soothe can help us deal with difficult emotions in the present moment.
To begin,
Just taking a relaxed posture.
You might like to gently close the eyes.
We begin by simply recognising what emotions are present for us now.
Without getting lost in the storyline,
Seeing if we can simply name any emotions that might be present.
Anxiety,
Restlessness,
Loneliness.
Seeing what's present for you in this moment.
Next we bring a sense of kindly holding to ourselves.
You might like to gently place a hand on the heart.
Offering a reassuring touch to yourself.
Feeling the hand resting on the heart.
We can begin to take refuge in the sense of being there for ourselves.
That we're being present for ourselves in this difficult moment.
That we're offering ourselves care and support as best as we can.
You might like to just gently stroke or massage the chest.
Noticing if there's any pleasant feelings as we offer ourselves this gentle touch.
We can acknowledge this is a difficult moment and we're doing our best to care for ourselves in this difficulty.
If it's possible for you in this moment,
Beginning to bring a sense of kind holding of ourselves.
Perhaps imagining holding that difficult emotion the same way you might hold a crying baby.
Offering ourselves a gentle,
Tender,
Caring approach.
Perhaps some kind words come to mind.
We might imagine how a friend or a kind teacher might respond to ourselves in this difficulty.
We can even imagine a famous person or religious figure that we find warm and comforting.
Imagining how they might speak to us in this moment.
It's okay.
I'm here for you.
It's okay to feel this way.
My dear little difficulty.
My dear anxiety.
My dear sadness.
I know you're there and I'm going to take good care of you.
Finding any kind words that feel accessible to us in this moment.
It's okay if this doesn't come naturally.
Remember it's a practice.
It's a capacity that we can grow and develop.
If any tender or kindly feelings do arise leaning into them,
Allowing them to hold the difficult feelings that are also present.
Imagine as we come to the end of this meditation perhaps taking one or two deeper out breaths.
Seeing if we can gently let something go.
Allowing ourselves to settle into the experience of this moment however it is.
When you feel ready you can gently open your eyes.
Taking a moment to thank yourself for offering yourself this small pause.
This moment of self-care in the busyness of your life.
Thank you.
