Attending To Discomfort

This guided practice is recommended for coping with difficult emotions. It combines grounding practice with compassion whilst embracing the somatic experience of challenging emotions. Please do this practice when in a relatively stable mood.

Transcript

Okay,

So just allow yourself right now to lay down or if that does not feel right or safe then of course you can do this practice in a seated posture.

Sometimes it's really good to hear the two options and maybe sometimes it feels right to just stay wherever you are.

But at the beginning of this practice to really allow yourself to fully embody fully embody the actuality of laying down or sitting.

So I'm referring to as if you would be laying down now and you can adjust any time accordingly to your posture.

So laying down just taking note of the change in the posture.

So how do you know that you are laying down and feeling into the body and feeling the perhaps the entire back of your body from the top of the back of your head all the way down possibly to the back of your heels.

So just noticing that this part of side of the body is in direct contact with a mat or surface beneath and just noticing and feeling the connection the sensations that are generated through the connection.

There are some points that you may feel a little bit stronger.

The back of the heels,

Calf muscles,

Maybe some parts,

Maybe some parts the back of the thighs that you can feel and touch this is surface beneath.

Of course the buttocks or maybe some parts of your back,

Maybe more the middle part or the shoulder blades depending.

Just noticing those points of contact and those points of contact including of course the back of your head and also the back of your arms and hands depending on how they're positioned.

All these points of contact that you can feel are also connection with the ground and connection with the earth.

So allowing yourself to as you are noticing the entire back of the body to connect with the ground beneath and to let yourself think in allow yourself thinking in and this might be a little bit different to how you normally do the mindfulness meditations and that's okay just allow yourself to let this part of your body the entire back of your body sink into the mat.

And as you're just noticing all these points of contact also as you're sinking in more you may be noticing how these point of contacts actually soften and are releasing and if you don't feel that that's okay.

Maybe getting a sense of being held by the earth.

Nothing you have to do now just simply coming into this posture,

Noticing this posture,

The back of the body being held receiving that comfort and support from the earth.

And then when you feel ready to shifting the focus of attention to the entire front of your body you're just noticing the differences.

Noticing from your forehead or top of the head all the way down to the tip of your toes.

The face,

The throat,

The chest,

The belly region.

And again depending on how your arms and hands are placed maybe the palms facing toward the ceiling you might notice that.

The top of your thighs,

Kneecaps,

Shins and also feet.

So all of these this part of the body is in contact with the space.

You might notice some air striking the skin somewhere.

You might notice the softness of the clothes or a blanket.

And if you don't notice those sensations as you know that's all right.

Connecting with the space letting this part the front of the body be in touch with the space.

No boundaries free floating in that regard.

Being held the entire back of the body is holding the front as well.

The entire back of the body is holding the front as well right here right now.

So being aware of the entire body in its posture.

And maybe bringing in some movement even though you're laying down if you like.

Perhaps if your eyes are closed maybe just opening them for a moment and just noticing that movement and the sensory input as you're opening your eyes to orient yourself to the space.

Have a look around where you are.

Allow yourself to have a stroll there with your eyes.

Let your eyes be soft and then close your eyes again and just noticing what's that like as you're bringing down the lids.

Oh,

I have lost you now.

Bringing down your eyelids.

Noticing what that change and movement feels like.

Maybe opening your mouth and closing it.

Maybe keeping it slightly open,

Opening it and closing it.

And closing it.

And then if you like,

If you're laying down,

You could put your hands over your chest and your belly region.

Again that is a movement.

And you can feel these parts of the body gently rising and lifting the hands and falling.

And the hands are just traveling here up and down.

A very soft movement.

Or if that is not really beneficial,

You can feel the body and that is not really beneficial.

You could also open and close your hands.

Opening and closing.

And just noticing opening and closing.

And then letting them be soft and relaxed resting on your body or alongside the body.

Another movement could be that you pull even though if you're in a laying posture,

You pull back a little bit of your shoulder blades to open the front and then release and soften a little bit.

You can move the head from one side to the other,

But kind of a no shape.

Just slowly coming back to relative neutral.

And then maybe if you like dropping the chin onto your chest,

Noticing even if you're laying down,

Stretching the spine and then bringing gently back.

If you like to just pull it back a little bit,

Opening the throat region and then come back into neutral.

And maybe further down squeezing the buttocks and then releasing.

And if you like also triggering your toes,

Pulling them towards your knees and then pointing away from your knees.

That's all what you can do.

And then come into relative stillness and just noticing how this is echoing into this body right here right now.

And now shifting the focus to the breath and noticing where can you feel the breath the most.

Perhaps it will be really good as you're breathing in just maybe three times.

Breathing in a little bit more deeply and breathing out slowly.

One more time.

And then letting the breath finding its own rhythm.

Taking note of what it feels like to rest to be present in this particular way.

Breathing in some energy to nourish the body,

To receive oxygen to bring in some healing energy.

And as you're breathing out using the out breath to release any tension,

Any tension,

Any tightness if that is possible,

Any distraction,

The best you can.

And if you like you can just continue with being in this posture and continuing simply being aware of the breath coming in and out.

And at times maybe aligning it with movement opening closing the hands.

If you like,

Aligned with the rhythm of the breath.

And if that's the case,

If that is enough,

You can actually stop the track here and just do it in your own time.

Or if you'd like to go a little bit more closer into your experience of discomfort,

Then please do this in the most kind,

Full and gentle way.

So noticing the entire body,

Noticing the breath coming in and out of the body and checking in maybe again if that's safe and feeling alright,

Checking in.

How is the body feeling now?

Is there any sensation that might be the signature of some sort of discomfort?

Scanning gently your body and noticing a sensation in the body that might be a little bit more predominant.

You might feel many sensations.

Maybe there's one that is a little stronger.

And if it feels alright,

This is attitude of equanimity and kindness,

Directing your awareness into the centre of the sensation.

And maybe using the breath actually,

Imagining breathing into the centre of the sensation to again,

Breathing in some healing energy.

And as you're breathing out of this part,

That is of fields a little more stronger than using the outgoing breath to soften and soothe,

Soothing the edges.

And if it feels safe,

Being curious about the sensation,

What it is made of the centre of it.

Does it feel hot,

Warm or cold?

Does it feel like it's moving,

Pulsing,

Aching,

Stropping,

Or relatively unmoving?

Does it feel well defined?

Does it have a boundary and dense or is it more awake?

Does it feel heavy or light?

Do the best you can,

Just checking out those characteristics.

And then shifting the focus back to the breath.

And if you like,

Even imagining breathing directly into the sensation with some healing,

Soothing and softening.

And just simply taking note of the sensation itself,

What happens to it,

Is it changing?

Is it not changing?

Maybe it gets even more intense.

Maybe it's the same.

Maybe it's reducing.

Just taking note of it.

Breathing in,

Breathing out.

And if it feels alright,

Revisiting again,

Attending to the sensation that is a little bit more uncomfortable,

The same sensation,

Directing your focus,

Your awareness into the centre of it.

And,

Economically and kindly,

Observing what it is made of,

Temperature,

Hot,

Warm or cold,

Weight,

Heavier or light,

Density,

Boundary or very awake,

Movement,

Pulsing,

Aching,

Stropping or relatively still.

Just the best you can,

Just observing.

Very good.

And then if you like,

Shifting the focus to the breath and inviting the breath,

Imagining breathing into the sensation,

Directly into it,

If that is of any benefit.

As you're imagining breathing into the centre of the sensation,

Allowing yourself to feel it,

And allowing yourself to release it,

As you're breathing out to release,

The best you can to soothe in and softening the edges of the sensation,

If this is possible.

And again,

Noticing what happens to the sensation,

Is it changing?

Stronger or weaker?

All the same.

And again,

Noticing what happens to the sensation,

Is it changing?

Stronger or weaker?

All the same.

And it feels alright just observing it again,

Accordingly to its characteristics,

Bringing the focus,

The awareness into the middle of the sensation.

And equanimously checking it out,

Is it hot or cold?

Heavy or light?

Moving or not?

Well defined or vague?

And then shifting the focus back to the breath.

Maybe just feeling the air coming in and out of your body through the nostrils.

Or if you would like to attend to the sensation,

A little bit more maybe then again,

Imagining breathing indirectly,

Imagining breathing indirectly into the centre of the sensation,

And if you like,

Putting the hand on top of it,

Of this part that is actually really needing a little bit of extra.

So comforting it from the inside and the outside,

As a gesture of holding it kindly,

Attentively,

Equanimously.

Very good.

And noticing what happens to this sensation,

To this part that needs some extra attention right now.

Maybe there's some softening.

And noticing as it is softening how it is kind of softening the edges.

And how it's being held by all the parts around that are relatively pleasant or strong or neutral.

Holding this one part that is a little bit more in need of compassion and attention.

So let it be held by all the parts around.

Let it be soothed and softened by the breath coming in directly imagining that.

I may be giving it some extra by gently contacting it with a touch from outside,

The hand on top.

Wishing this part to be loved.

Wishing this part to be held.

Wishing this part that is needing some special care,

Love and compassion.

So noticing what happens.

Resting here.

Still maybe having the hand placed on top of this part or maybe if you take another look at this sensation that was a little bit more stronger or uncomfortable,

It's maybe not so strong anymore.

And if that's the case,

Maybe also being grateful for all the parts around that are supporting this one part that is in need of extra care.

Being grateful for their support.

And as they do also knowing that they receive the warmth,

The softening as well as the sensations changing.

Noticing what would be really helpful right now.

Maybe another time again right now or one more time looking into the sensation and imagining breathing in and observing it.

Hot,

Warm or cold,

Heavier light.

Moving or not,

Well defined awake.

With the hand placed on top and the breath from the inside to even further,

Further massaging it,

Eating it,

Dissolving it.

Wishing it to heal.

Wishing it to know that it's held from the inside and the outside.

And maybe from your heart that sent from your heart some little extra to this place that maybe needs more care.

Letting the heart radiate warmth and kindness into this part but also into each and every other part of the body.

Evenly,

Equanimously,

Kindfully,

Compassionate.

And then being aware of the breath.

Received by this body and actually breathed by the body.

The body is breathing itself and then being aware of the breath.

And then being aware of the breath.

Received by this body and actually breathed by the body.

The body is breathing itself.

No effort is required.

No force.

Just simply being here and letting yourself be held in this moment.

This breath.

Resting in the hammock of your heart.

Breathing in and breathing out.

And then gently perhaps starting to bring in some movement if you like.

Trickling your toes.

Opening and closing your hands.

Maybe stretching your arms a little bit.

And then getting ready to open in the eyes and just noticing that movement.

Slowly,

Whenever you feel ready.

Slowly.

Slowly.

Taking in the visual field.

Maybe turning over to the right side of your body and just resting here for as long as you need.

Before you're getting up again.

Taking note of what it feels like right now in this moment.

Maybe even if that feels okay,

Congratulating yourself for being so courageous and open and also kind and caring.

Knowing that any point in time that you can return to the practice,

But also the breath is always here.

Remembering it as an anchor in the body.

The here and now.

So