Staying With Yourself - Track 4 - Staying With Sensation

This is track 4 in a 7 track meditation series for anyone who wants connection but finds themselves pulling away when things start to feel too close.

This meditation builds your capacity to stay present with discomfort—one breath at a time.

Rather than focusing on emotions or stories, the practice centers on sensation, choice, and pacing. You’ll be invited to notice activation in small, manageable ways, always with the option to pause or pull back.

This meditation supports the nervous system in learning that staying doesn’t require endurance or overwhelm.

Transcript

Welcome.

I'm glad you're here.

As we begin,

Let me remind you,

This meditation is about noticing,

Not enduring.

You are always free to pause,

To shift your attention,

Or to stop altogether.

Nothing here requires you to push through discomfort.

Let's start with the breath.

Take a slow breath in,

And let it out gently.

Now,

Breathe deeply,

And release completely.

Allow your body to settle into the surface beneath you.

Notice the places where you are already supported.

You don't have to hold yourself steady here.

Breathe deeply.

Release completely.

Staying with sensation doesn't mean staying with intensity.

It means noticing what's here in small,

Manageable ways.

So rather than scanning your whole body,

Choose just one area to bring your attention to.

It could be your feet or your hands,

The place where your body meets the chair or the floor.

Choose something neutral,

Or even slightly pleasant,

If that feels safer.

Breathe deeply.

Release completely.

Notice the sensation in that area.

Is there warmth,

Pressure,

Stillness,

Movement?

There's no right answer.

You're simply observing.

If your attention drifts away,

That's okay.

You can gently return when you're ready.

Breathe deeply.

Release completely.

Now,

If it feels supportive,

Notice what happens when you stay with this sensation for just one breath.

Inhale.

Exhale.

That's it.

You don't need to stay longer than that.

Now,

Breathe deeply.

And release completely.

You may notice an urge to pull away,

To distract.

To think about something else.

That urge is information,

Not a problem.

You can acknowledge it without acting on it.

Or if you choose,

You can follow it.

Either way,

You're still listening to your body.

Breathe deeply.

Exhale.

Release completely.

If you'd like,

Try staying for one more breath.

Just one.

Notice whether the sensation stays the same or shifts slightly.

Breathe deeply.

Release completely.

This is how capacity builds,

Not through force,

But through choice and repetition.

Over time and with repetition,

Your body may begin to experience that staying does not mean being trapped.

That sensation can rise and fall on its own.

And that you are allowed to move in and out of awareness.

Breathe deeply.

Release completely.

If at any point this feels like too much,

You can return to something external.

The sound of the room.

The feeling of your feet on the ground.

The rhythm of your breath.

There is no failure in shifting attention.

That is part of staying regulated.

Breathe deeply.

Release completely.

As we begin to close,

Take one slow breath in and let it out.

Notice the space around you,

The steadiness of where you are.

You might gently move your body,

Stretching your fingers or rolling your shoulders.

And remember,

Staying with a sensation is a practice.

You are allowed to take this at your own pace.

Breathe deeply.

Release completely.

When you're ready,

You may open your eyes or continue into the next moment of your day.

Thank you for being here.

You