Hello,
Paschal Indy here and so inviting ourselves to adopt a comfortable sitting position.
Sitting comfortably with the back straight,
Body still,
Feet resting flat on the floor and shoulders in a comfortable position with a sense of openness and strength in the upper body.
Hands resting somewhere comfortably and the eyes open,
Looking downwards with a soft gaze and taking a few nice long deep breaths.
Exhaling completely on the out-breath,
A sense of letting go but without losing any awareness and then just breathing naturally,
Perhaps with the mouth very slightly open so that the jaw can relax.
And just taking a moment to check in with how we're feeling.
There's not a right thing to feel or a wrong thing to feel,
We're just noticing and if there's any unhappiness,
Worry,
Unease,
Frustration,
Dissatisfaction or any other unwanted thoughts or emotions,
Simply allowing them to be there or perhaps bringing to mind a slightly difficult situation that we experienced recently in which our emotions were triggered and allowing ourself to feel those difficult emotions again,
Just a little.
And now we'll begin using the breath to work with our difficult thoughts and emotions.
So breathing in and gently accepting whatever unwanted emotions we're experiencing,
Breathing out and letting go of any struggle or resistance.
Breathing in acceptance and breathing out,
Letting go of resistance.
Allowing ourself to open up slightly to these difficult thoughts and emotions,
Breathing in acceptance and breathing out,
Letting go of struggle.
We might help to tell ourselves that it's okay to feel this.
Breathing in acceptance,
Breathing out,
Letting go of struggling as best we can.
Continuing to practice like this in our own time,
At our own pace.
Breathing in acceptance and breathing out,
Letting go of resistance.
Allowing our thoughts and emotions to soften and change as we go or simply letting them be.
Breathing in acceptance and breathing out,
Letting go of resistance.
And at this point,
If we wish,
We can expand our awareness to include others who are also feeling this way.
Breathing in and recognising that we all have difficult thoughts and emotions.
Breathing out,
Wishing that others could also let go of resisting,
Struggling.
Breathing in,
Recognising we all have difficult thoughts and emotions and breathing out,
Wishing others could let go of resistance.
Continuing to practice like this if we wish for others or just for ourselves,
Whatever we prefer.
And finally,
Releasing any effort or trying to do anything,
And just resting the mind for a few moments.
Just simply being.
And noticing how we feel now after this short practice.
And as we begin to stretch and move again,
Perhaps allowing the qualities of acceptance and letting go to come back with us into daily life.
And taking a moment to appreciate this time we've spent taking care of ourselves.
And perhaps remembering this exercise of breathing in and breathing out during the day when we feel stressed or triggered.
