As humans we have all sorts of emotions that show up every day Sadness,
Joy,
Anxiety,
Irritability,
Stress,
Physical discomfort Avoiding these or being closed off to them,
Tensing,
Protecting ourselves can lead us away from ourselves and away from listening to and really understanding the underlying need what the emotion,
The feeling is trying to tell us So in this practice you will observe and offer compassion to a difficult feeling And you can do this meditation sitting or lying down Ideally allow your shoulders and your upper body to relax Taking a few deep breaths in slowly through the nose and out slowly through the mouth Slowing down,
Breathing in and breathing out Start to notice the slowing down of your heart rate Feel the weight of your body against the surface you are resting on Allowing you to be here fully in this moment Feel the air around you on your skin And just noticing any sounds inside or outside the room you are in now Noticing what's happening here and now Starting to sense where there is discomfort Perhaps an uncomfortable physical sensation Or perhaps an uncomfortable emotion However subtle,
An irritation,
Sadness perhaps,
Anger perhaps Loneliness,
Uncertainty,
A sense of unworthiness Going inside your body now and noticing where the discomfort is for you Name the feeling if you can and notice where it lives inside of you Perhaps a tightness in the chest,
The throat,
A holding on in the tummy Notice where it is for you Notice its weight Now notice where you are bracing yourself around the discomfort Notice where you are tensing or contracting Notice where you are holding on Just notice if you can soften slightly Soften around the edges Not to minimize,
Not to cover over But to make space for what's there Now bring some care,
Validation,
Some warmth to your discomfort You might want to place a hand on your body in the area you feel it You might want to use some warm words It's normal and natural to feel this way Or I'm here for you You might imagine sending some care,
Some warmth Be here for yourself Care for yourself in this moment Perhaps bringing in some additional warmth and care Perhaps bringing to mind a loved one,
A supportive friend,
Pet Or even an environment you feel really comfortable in An environment that supports you and soothes you Sensing and feeling a supportive presence Accepting you,
All of you,
Including your discomfort And bringing care and warmth Now asking,
What's this discomfort trying to tell me?
What is important here?
Perhaps it's telling you to rest Perhaps it's encouraging you to slow down,
Connecting care for yourself Perhaps it's encouraging you to ask for help And when you feel ready,
Come back to the space around you Noticing the temperature in your skin,
Your body making contact with the surface it's resting on Noticing the breath And thank you so,
So much for practicing with me today
