Welcome.
This mini-sit is to consider rumination,
Making a case,
And relitigating.
Three different labels that I work with when there's a lot of busyness in the mind around a certain situation that I'm trying to figure out.
So settle into the body.
Use an anchor,
Whether it's the breath,
Sounds,
The feeling of the hands on the knees or the hands interlaced.
Focusing in with the anchor,
Centering into the body and into this present moment.
So many times,
And I would say almost always,
When we're ruminating,
It's arising spontaneously against the backdrop of our life.
It's kind of constantly pinging in,
As is making a case,
Thinking of all the reasons why you're right,
Somebody else is wrong.
Making that list,
Checking it twice,
Sifting through the evidence again and again and again,
So we can make a case and then we continue to relitigate it.
We continue to revisit again and again.
Here's a new fact.
Here's a different lens to look at this whole situation from.
Here's why I'm right.
Here's why everyone else is wrong.
Interestingly,
In this case,
We are also the judge and the jury.
We're trying to convince ourselves.
If we didn't need to convince ourselves,
We wouldn't be relitigating in the first place.
We wouldn't be making the case.
So just breathe in.
You can bring to mind the specific situation,
But this isn't about holding on to it or thinking too much about it.
It's about bringing a wider lens to acknowledge the pattern that's been established around rumination,
Making a case,
And relitigating.
So as you feel spaciousness around that,
You may want to breathe in,
Feel yourself expand.
You may want to imagine the big blue sky or even deep space,
Feeling spaciousness as opposed to narrowness and claustrophobia.
Getting curious about the need to convince yourself.
As I mentioned,
You're also the judge and the jury.
So again,
We can have a sense of humor about this.
There I am in the,
As the lawyer cross-examining,
And there I am in the jury box,
And there I am with the gavel in my hand,
Ready to make a decree.
Very human stuff here.
We want everything to work out neatly.
We want there to be a clear right and a clear wrong.
We want to be right.
We want the others to be wrong.
Just breathe into that.
That's very normal.
That's very human.
That's very understandable.
Bring kindness.
Bring gentleness.
And at the same time,
Can start to see the futility of what's unfolding.
Perhaps you can start to imagine that you can put it down a little bit.
Put the gavel down,
Step out of the jury box,
Step away from the witness box,
Close the folders,
And just breathe into what is.
Meet the present moment.
Let go of the past.
Let go of the future.
And the last thing that I'll offer is perhaps there is some action that needs to be taken by you around this situation.
That could be why the rumination,
The making a case,
The re-litigation continues to happen.
So you can feel into that.
Is there an action?
Is there something that needs to be said?
Is there a conversation that needs to be had?
Or is there a ritual to let it go that you can perform?
To invite in spaciousness?
To invite in the letting go,
The letting rest,
The letting be?
So that your energy,
Your mind space is free for other things.
Wishing you well.
